Blackberry vs. Blueberry

Nutrition comparison of Blackberry and Blueberry


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blackberry versus blueberry (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blackberry and blueberry:

  • Both blueberry and blackberry are high in dietary fiber.
  • Blackberry has 51% less sugar than blueberry.
  • Blackberry has more pantothenic acid and folate.
  • Blackberry is an excellent source of Vitamin C.
Detailed nutritional comparison of blackberry and blueberry is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blackberry (Blackberries, raw) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Blueberry src

Calories and Carbs

calories

Blueberry and blackberry contain similar amounts of calories - blueberry has 57 calories per 100 grams and blackberry has 43 calories.

Blackberry Blueberry
Protein 12% 4%
Carbohydrates 79% 91%
Fat 9% 4%
Alcohol ~ ~

carbohydrates

Blueberry and blackberry contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

dietary fiber

Both blueberry and blackberry are high in dietary fiber. Blackberry has 121% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Blackberry has 51% less sugar than blueberry - blueberry has 10g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Blueberry and blackberry contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both blueberry and blackberry are low in saturated fat - blueberry has 0.03g 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 116% more Vitamin C than blueberry - blueberry has 9.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Blueberry and blackberry contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin E

Blueberry and blackberry contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Blueberry and blackberry contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

Blackberry has more pantothenic acid and folate. Both blackberry and blueberry contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Blackberry Blueberry
Thiamin 0.02 MG 0.037 MG
Riboflavin 0.026 MG 0.041 MG
Niacin 0.646 MG 0.418 MG
Pantothenic acid 0.276 MG 0.124 MG
Vitamin B6 0.03 MG 0.052 MG
Folate 25 UG 6 UG

Minerals

calcium

Blackberry has 383% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Blueberry and blackberry contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Blackberry has 110% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and blackberry has 162mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both blackberry and blueberry contain significant amounts of myricetin.

Blackberry Blueberry
kaempferol 0.27 mg 1.66 mg
myricetin 0.67 mg 1.3 mg
Quercetin 3.58 mg 7.67 mg
luteolin ~ 0.2 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both blackberry and blueberry contain significant amounts of lutein + zeaxanthin.

Blackberry Blueberry
beta-carotene 128 UG 32 UG
lutein + zeaxanthin 118 UG 80 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both blackberry and blueberry contain significant amounts of alpha linoleic acid (ALA).

Blackberry Blueberry
alpha linoleic acid 0.094 G 0.058 G
Total 0.094 G 0.058 G

omega 6s

Comparing omega-6 fatty acids, blackberry has more linoleic acid than blueberry per 100 grams.

Blackberry Blueberry
linoleic acid 0.186 G 0.088 G
Total 0.186 G 0.088 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blackberry or Blueberry .

Note: The specific food items compared are: Blackberry (Blackberries, raw) and Blueberry (Blueberries, raw) .

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FAQ

Does blueberry or blackberry contain more calories in 100 grams?
Blueberry and blackberry contain similar amounts of calories - blueberry has 57 calories in 100g and blackberry has 43 calories.

Does blueberry or blackberry have more carbohydrates?
By weight, blueberry and blackberry contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and blackberry has 9.6g of carbohydrates.