White Rice vs. Blackberry
Nutrition comparison of Cooked White Rice and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and blackberry:
- Blackberry has 66% less carbohydrates than white rice.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- White rice has more thiamin, niacin and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and blackberry has 67% less calories than white rice - white rice has 130 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to blackberry per calorie. White rice has a macronutrient ratio of 8:91:2 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Blackberry | |
|---|---|---|
| Protein | 8% | 12% |
| Carbohydrates | 91% | 79% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 66% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 16 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
White rice has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and blackberry contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both white rice and blackberry are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than white rice - blackberry has 21mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than white rice - blackberry has 11ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Blackberry has more Vitamin E than white rice - blackberry has 1.2mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Blackberry has more Vitamin K than white rice - blackberry has 19.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate. Both white rice and blackberry contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Rice | Blackberry | |
|---|---|---|
| Thiamin | 0.167 MG | 0.02 MG |
| Riboflavin | 0.016 MG | 0.026 MG |
| Niacin | 1.835 MG | 0.646 MG |
| Pantothenic acid | 0.411 MG | 0.276 MG |
| Vitamin B6 | 0.05 MG | 0.03 MG |
| Folate | 58 UG | 25 UG |
Minerals
calcium
Blackberry has 867% more calcium than white rice - white rice has 3mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
White rice has 140% more iron than blackberry - white rice has 1.5mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 459% more potassium than white rice - white rice has 29mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.094 G |
| Total | 0.01 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than white rice per 100 grams.
| White Rice | Blackberry | |
|---|---|---|
| linoleic acid | 0.046 G | 0.186 G |
| Total | 0.046 G | 0.186 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Blackberry (Blackberries, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Blackberry g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or blackberry contain more calories in 100 grams?White rice is high in calories and blackberry has 70% less calories than white rice - white rice has 130 calories in 100g and blackberry has 43 calories.
Does white rice or blackberry have more carbohydrates?
By weight, blackberry has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and blackberry has 9.6g of carbohydrates.