Blackberry vs. Cranberry

Nutrition comparison of Blackberry and Cranberry


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

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

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

  • Both cranberry and blackberry are high in Vitamin C and dietary fiber.
  • Blackberry has more niacin and folate.
Detailed nutritional comparison of blackberry and cranberry 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 Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Cranberry src

Calories and Carbs

calories

Cranberry and blackberry contain similar amounts of calories - cranberry has 46 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to cranberry per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Cranberry
Protein 12% 4%
Carbohydrates 79% 95%
Fat 9% 2%
Alcohol ~ ~

carbohydrates

Cranberry and blackberry contain similar amounts carbs - cranberry has 12g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

dietary fiber

Both cranberry and blackberry are high in dietary fiber. Blackberry has 47% more dietary fiber than cranberry - cranberry has 3.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Cranberry and blackberry contain similar amounts of sugar - cranberry has 4.3g of sugar per 100 grams and blackberry has 4.9g of sugar.



Protein

protein

Cranberry and blackberry contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both cranberry and blackberry are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both cranberry and blackberry are high in Vitamin C. Blackberry has 50% more Vitamin C than cranberry - cranberry has 14mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

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

Vitamin E

Cranberry and blackberry contain similar amounts of Vitamin E - cranberry has 1.3mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Cranberry and blackberry contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

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

Blackberry Cranberry
Thiamin 0.02 MG 0.012 MG
Riboflavin 0.026 MG 0.02 MG
Niacin 0.646 MG 0.101 MG
Pantothenic acid 0.276 MG 0.295 MG
Vitamin B6 0.03 MG 0.057 MG
Folate 25 UG 1 UG

Minerals

calcium

Blackberry has 263% more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Cranberry and blackberry contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Blackberry has 103% more potassium than cranberry - cranberry has 80mg 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, blackberry has more kaempferol than cranberry per 100 grams, however, cranberry contains more myricetin and quercetin than blackberry per 100 grams.

Blackberry Cranberry
kaempferol 0.27 mg 0.12 mg
myricetin 0.67 mg 6.63 mg
Quercetin 3.58 mg 14.84 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 cranberry contain significant amounts of lutein + zeaxanthin.

Blackberry Cranberry
beta-carotene 128 UG 38 UG
lutein + zeaxanthin 118 UG 91 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than cranberry per 100 grams.

Blackberry Cranberry
alpha linoleic acid 0.094 G 0.022 G
Total 0.094 G 0.022 G

omega 6s

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

Blackberry Cranberry
linoleic acid 0.186 G 0.033 G
Total 0.186 G 0.033 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 Cranberry (Cranberries, raw) .

Blackberry g

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G Water G
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