Blackberry vs. Grapes

Nutrition comparison of Blackberry and Grapes


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

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

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

  • Blackberry has 68% less sugar than grape.
  • Blackberry is an excellent source of Vitamin C and dietary fiber.
  • Grape has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more niacin, pantothenic acid and folate.
Detailed nutritional comparison of blackberry and grapes 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Grapes src

Calories and Carbs

calories

Blackberry has 38% less calories than grape - blackberry has 43 calories per 100 grams and grape has 69 calories.

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

Macro Ratios from Calories:

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

carbohydrates

Blackberry has 47% less carbohydrates than grape - blackberry has 9.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Blackberry is an excellent source of dietary fiber and it has 489% more dietary fiber than grape - blackberry has 5.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Blackberry has 68% less sugar than grape - blackberry has 4.9g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Blackberry and grapes contain similar amounts of protein - blackberry has 1.4g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both blackberry and grapes are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Blackberry is an excellent source of Vitamin C and it has 556% more Vitamin C than grape - blackberry has 21mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Blackberry and grapes contain similar amounts of Vitamin A - blackberry has 11ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Blackberry and grapes contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Blackberry and grapes contain similar amounts of Vitamin K - blackberry has 19.8ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Grape has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more niacin, pantothenic acid and folate.

Blackberry Grapes
Thiamin 0.02 MG 0.069 MG
Riboflavin 0.026 MG 0.07 MG
Niacin 0.646 MG 0.188 MG
Pantothenic acid 0.276 MG 0.05 MG
Vitamin B6 0.03 MG 0.086 MG
Folate 25 UG 2 UG

Minerals

calcium

Blackberry has 190% more calcium than grape - blackberry has 29mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Blackberry and grapes contain similar amounts of iron - blackberry has 0.62mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Blackberry and grapes contain similar amounts of potassium - blackberry has 162mg of potassium per 100 grams and grape has 191mg of potassium.

Antioxidants and Phytonutrients

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 grapes contain significant amounts of lutein + zeaxanthin.

Blackberry Grapes
beta-carotene 128 UG 39 UG
lutein + zeaxanthin 118 UG 72 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Blackberry Grapes
alpha linoleic acid 0.094 G 0.011 G
Total 0.094 G 0.011 G

omega 6s

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

Blackberry Grapes
linoleic acid 0.186 G 0.037 G
Total 0.186 G 0.037 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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FAQ

Does blackberry or grapes contain more calories in 100 grams?
Blackberry has 40% less calories than grape - blackberry has 43 calories in 100g and grape has 69 calories.

Does blackberry or grapes have more carbohydrates?
By weight, blackberry has 50% fewer carbohydrates than grape - blackberry has 9.6g of carbs for 100g and grape has 18.1g of carbohydrates.