Blackberry vs. Red Bell Pepper

Nutrition comparison of Blackberry and Red Bell Pepper


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

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

For a quick recap of significant nutrients and differences in blackberry and red bell pepper:

  • Both red bell pepper and blackberry are high in Vitamin C and dietary fiber.
  • Red bell pepper has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than red bell pepper.
  • Red bell pepper has more thiamin, riboflavin and Vitamin B6.
  • Red bell pepper is a great source of potassium.
  • Red bell pepper is an excellent source of Vitamin A.
Detailed nutritional comparison of blackberry and red bell pepper 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 Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Red Bell Pepper src

Calories and Carbs

calories

Red bell pepper and blackberry contain similar amounts of calories - red bell pepper has 26 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, blackberry is similar to red bell pepper for protein, carbs and fat. Blackberry has a macronutrient ratio of 12:79:9 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Red Bell Pepper
Protein 12% 13%
Carbohydrates 79% 78%
Fat 9% 9%
Alcohol ~ ~

carbohydrates

Red bell pepper and blackberry contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.

dietary fiber

Both red bell pepper and blackberry are high in dietary fiber. Blackberry has 152% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Red bell pepper and blackberry contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Red bell pepper and blackberry contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both red bell pepper and blackberry are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both red bell pepper and blackberry are high in Vitamin C. Red bell pepper has 508% more Vitamin C than blackberry - red bell pepper has 127.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has 13 times more Vitamin A than blackberry - red bell pepper has 157ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin E

Red bell pepper and blackberry contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Red bell pepper and blackberry contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

Red bell pepper has more thiamin, riboflavin and Vitamin B6. Both blackberry and red bell pepper contain significant amounts of niacin, pantothenic acid and folate.

Blackberry Red Bell Pepper
Thiamin 0.02 MG 0.054 MG
Riboflavin 0.026 MG 0.085 MG
Niacin 0.646 MG 0.979 MG
Pantothenic acid 0.276 MG 0.317 MG
Vitamin B6 0.03 MG 0.291 MG
Folate 25 UG 46 UG

Minerals

calcium

Blackberry has 314% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Red bell pepper and blackberry contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Red bell pepper is a great source of potassium and it has 30% more potassium than blackberry - red bell pepper has 211mg 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, myricetin and quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than blackberry per 100 grams.

Blackberry Red Bell Pepper
kaempferol 0.27 mg 0.02 mg
myricetin 0.67 mg ~
Quercetin 3.58 mg 0.23 mg
luteolin ~ 0.61 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, red bell pepper has more beta-carotene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than red bell pepper per 100 grams.

Blackberry Red Bell Pepper
beta-carotene 128 UG 1624 UG
lutein + zeaxanthin 118 UG 51 UG
alpha-carotene ~ 20 UG

Omega-3 and Omega-6

omega 3s

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

Blackberry Red Bell Pepper
alpha linoleic acid 0.094 G 0.056 G
Total 0.094 G 0.056 G

omega 6s

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

Blackberry Red Bell Pepper
linoleic acid 0.186 G 0.1 G
Total 0.186 G 0.1 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 Red Bell Pepper .

Note: The specific food items compared are: Blackberry (Blackberries, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .

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FAQ

Does red bell pepper or blackberry contain more calories in 100 grams?
Red bell pepper and blackberry contain similar amounts of calories - red bell pepper has 26 calories in 100g and blackberry has 43 calories.

Does red bell pepper or blackberry have more carbohydrates?
By weight, red bell pepper and blackberry contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.