Oats vs. Blackberry

Nutrition comparison of Oats and Blackberry


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

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

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

  • Both oats and blackberry are high in dietary fiber.
  • Blackberry has 85.9 times less saturated fat than oat.
  • Blackberry is an excellent source of Vitamin C.
  • Oat has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Oat is a great source of calcium.
  • Oat is an excellent source of iron, potassium and protein.
Detailed nutritional comparison of oats and blackberry 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Blackberry src

Calories and Carbs

calories

Oat is high in calories and blackberry has 89% less calories than oat - oat has 389 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to blackberry per calorie. Oats has a macronutrient ratio of 17:67:16 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Blackberry
Protein 17% 12%
Carbohydrates 67% 79%
Fat 16% 9%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and blackberry has 85% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

dietary fiber

Both oats and blackberry are high in dietary fiber. Oat has 100% more dietary fiber than blackberry - oat has 10.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Oat has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is an excellent source of protein and it has 11 times more protein than blackberry - oat has 16.9g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Blackberry has 85.9 times less saturated fat than oat - oat has 1.2g 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 oat - blackberry has 21mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Blackberry has more Vitamin A than oat - blackberry has 11ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Blackberry has more Vitamin E than oat - blackberry has 1.2mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Blackberry has more Vitamin K than oat - blackberry has 19.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

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

Oats Blackberry
Thiamin 0.763 MG 0.02 MG
Riboflavin 0.139 MG 0.026 MG
Niacin 0.961 MG 0.646 MG
Pantothenic acid 1.349 MG 0.276 MG
Vitamin B6 0.119 MG 0.03 MG
Folate 56 UG 25 UG

Minerals

calcium

Oat is a great source of calcium and it has 86% more calcium than blackberry - oat has 54mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Oat is an excellent source of iron and it has 661% more iron than blackberry - oat has 4.7mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Oat is an excellent source of potassium and it has 165% more potassium than blackberry - oat has 429mg of potassium per 100 grams and blackberry has 162mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Blackberry
alpha linoleic acid 0.111 G 0.094 G
Total 0.111 G 0.094 G

omega 6s

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

Oats Blackberry
linoleic acid 2.424 G 0.186 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) .

Oats g

()
Daily Values (%)

Blackberry g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does oats or blackberry contain more calories in 100 grams?
Oat is high in calories and blackberry has 90% less calories than oat - oat has 389 calories in 100g and blackberry has 43 calories.

Does oats or blackberry have more carbohydrates?
By weight, oat is high in carbohydrates and blackberry has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and blackberry has 9.6g of carbohydrates.

Does oats or blackberry contain more iron?
Oat is an abundant source of iron and it has 660% more iron than blackberry - oat has 4.7mg of iron in 100 grams and blackberry has 0.62mg of iron.

Does oats or blackberry contain more potassium?
Oat is a rich source of potassium and it has 170% more potassium than blackberry - oat has 429mg of potassium in 100 grams and blackberry has 162mg of potassium.

Compare Food