Blackberry vs. Carrots
Nutrition comparison of Blackberry and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and carrots:
- Both carrots and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Carrot has more thiamin, riboflavin and Vitamin B6.
- Carrot is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrots and blackberry contain similar amounts of calories - carrot has 41 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in carbs, heavier in fat and similar to carrots for protein. Blackberry has a macronutrient ratio of 12:79:9 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Carrots | |
|---|---|---|
| Protein | 12% | 9% |
| Carbohydrates | 79% | 87% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and blackberry contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both carrots and blackberry are high in dietary fiber. Blackberry has 89% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Carrots and blackberry contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Carrots and blackberry contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both carrots and blackberry are low in saturated fat - carrot 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 256% more Vitamin C than carrot - carrot has 5.9mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 74 times more Vitamin A than blackberry - carrot has 835ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Carrots and blackberry contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Carrots and blackberry contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Carrot has more thiamin, riboflavin and Vitamin B6. Both blackberry and carrots contain significant amounts of niacin, pantothenic acid and folate.
| Blackberry | Carrots | |
|---|---|---|
| Thiamin | 0.02 MG | 0.066 MG |
| Riboflavin | 0.026 MG | 0.058 MG |
| Niacin | 0.646 MG | 0.983 MG |
| Pantothenic acid | 0.276 MG | 0.273 MG |
| Vitamin B6 | 0.03 MG | 0.138 MG |
| Folate | 25 UG | 19 UG |
Minerals
calcium
Carrots and blackberry contain similar amounts of calcium - carrot has 33mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Carrots and blackberry contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Carrot is an excellent source of potassium and it has 98% more potassium than blackberry - carrot has 320mg 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 carrots contain significant amounts of kaempferol.
| Blackberry | Carrots | |
|---|---|---|
| kaempferol | 0.27 mg | 0.24 mg |
| myricetin | 0.67 mg | 0.04 mg |
| Quercetin | 3.58 mg | 0.21 mg |
| luteolin | ~ | 0.11 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,
| Blackberry | Carrots | |
|---|---|---|
| beta-carotene | 128 UG | 8285 UG |
| lutein + zeaxanthin | 118 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Blackberry | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.002 G |
| Total | 0.094 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and carrots contain significant amounts of linoleic acid.
| Blackberry | Carrots | |
|---|---|---|
| linoleic acid | 0.186 G | 0.1 G |
| Total | 0.186 G | 0.1 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: Blackberry (Blackberries, raw) and Carrots (Carrots, raw) .
Blackberry g
()
|
Daily Values (%) |
Carrots 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 carrots or blackberry contain more calories in 100 grams?Carrots and blackberry contain similar amounts of calories - carrot has 41 calories in 100g and blackberry has 43 calories.
Does carrots or blackberry have more carbohydrates?
By weight, carrots and blackberry contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in carrots are made of 50% sugar, 30% dietary fiber and 20% starch, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does carrots or blackberry contain more potassium?
Carrot is a rich source of potassium and it has 100% more potassium than blackberry - carrot has 320mg of potassium in 100 grams and blackberry has 162mg of potassium.