Blackberry vs. Raisins

Nutrition comparison of Blackberry and Raisins


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

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

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

  • Both raisins and blackberry are high in dietary fiber.
  • Blackberry is an excellent source of Vitamin C.
  • Raisin has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more pantothenic acid and folate.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of potassium.
Detailed nutritional comparison of blackberry and raisins 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 Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Raisins src

Calories and Carbs

calories

Raisin is high in calories and blackberry has 85% less calories than raisin - raisin has 296 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 raisins per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Raisins
Protein 12% 3%
Carbohydrates 79% 96%
Fat 9% 1%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and blackberry has 88% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

dietary fiber

Both raisins and blackberry are high in dietary fiber. Raisin has 28% more dietary fiber than blackberry - raisin has 6.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

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

Protein

protein

Raisins and blackberry contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both raisins and blackberry are low in saturated fat - raisin has 0.18g 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 289% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

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

Vitamin E

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

Vitamin K

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

The B Vitamins

Raisin has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more pantothenic acid and folate. Both blackberry and raisins contain significant amounts of niacin.

Blackberry Raisins
Thiamin 0.02 MG 0.112 MG
Riboflavin 0.026 MG 0.182 MG
Niacin 0.646 MG 1.114 MG
Pantothenic acid 0.276 MG 0.045 MG
Vitamin B6 0.03 MG 0.188 MG
Folate 25 UG 3 UG

Minerals

calcium

Raisins and blackberry contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Raisin is a great source of iron and it has 318% more iron than blackberry - raisin has 2.6mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Raisin is an excellent source of potassium and it has 409% more potassium than blackberry - raisin has 825mg of potassium per 100 grams and blackberry has 162mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Blackberry Raisins
alpha linoleic acid 0.094 G 0.037 G
Total 0.094 G 0.037 G

omega 6s

Comparing omega-6 fatty acids, both blackberry and raisins contain significant amounts of linoleic acid.

Blackberry Raisins
linoleic acid 0.186 G 0.122 G
Total 0.186 G 0.122 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 Raisins .

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

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FAQ

Does raisins or blackberry contain more calories in 100 grams?
Raisin is high in calories and blackberry has 90% less calories than raisin - raisin has 296 calories in 100g and blackberry has 43 calories.

Does raisins or blackberry have more carbohydrates?
By weight, raisin is high in carbohydrates and blackberry has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and blackberry has 9.6g of carbohydrates.

Does raisins or blackberry contain more potassium?
Raisin is a rich source of potassium and it has 410% more potassium than blackberry - raisin has 825mg of potassium in 100 grams and blackberry has 162mg of potassium.