Blackberry vs. White Beans
Nutrition comparison of Blackberry and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and white beans:
- Both blackberry and white beans are high in dietary fiber.
- Blackberry has 55% less carbohydrates than white bean.
- Blackberry is an excellent source of Vitamin C.
- White bean has 15.8 times less sugar than blackberry.
- White bean has more thiamin, Vitamin B6 and folate, however, blackberry contains more niacin.
- White bean has signficantly more protein than blackberry.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and blackberry has 62% less calories than white bean - blackberry has 43 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and heavier in fat compared to white beans per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | White Beans | |
|---|---|---|
| Protein | 12% | 25% |
| Carbohydrates | 79% | 73% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 55% less carbohydrates than white bean - blackberry has 9.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both blackberry and white beans are high in dietary fiber. Blackberry has a little more dietary fiber (10%) than white bean by weight - blackberry has 5.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 15.8 times less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than blackberry - blackberry has 1.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both blackberry and white beans are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than white bean - blackberry has 21mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than white bean - blackberry has 11ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Blackberry and white beans contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Blackberry and white beans contain similar amounts of Vitamin K - blackberry has 19.8ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, Vitamin B6 and folate, however, blackberry contains more niacin. Both blackberry and white beans contain significant amounts of riboflavin and pantothenic acid.
| Blackberry | White Beans | |
|---|---|---|
| Thiamin | 0.02 MG | 0.096 MG |
| Riboflavin | 0.026 MG | 0.037 MG |
| Niacin | 0.646 MG | 0.113 MG |
| Pantothenic acid | 0.276 MG | 0.185 MG |
| Vitamin B6 | 0.03 MG | 0.075 MG |
| Folate | 25 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 152% more calcium than blackberry - blackberry has 29mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 382% more iron than blackberry - blackberry has 0.62mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 180% more potassium than blackberry - blackberry has 162mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and white beans contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.056 G |
| Total | 0.094 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than white bean per 100 grams.
| Blackberry | White Beans | |
|---|---|---|
| linoleic acid | 0.186 G | 0.067 G |
| Total | 0.186 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Blackberry g
()
|
Daily Values (%) |
White Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does blackberry or white beans contain more calories in 100 grams?White bean is high in calories and blackberry has 60% less calories than white bean - blackberry has 43 calories in 100g and white bean has 114 calories.
Does blackberry or white beans have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than white bean - blackberry has 9.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does blackberry or white beans contain more calcium?
White bean is a rich source of calcium and it has 150% more calcium than blackberry - blackberry has 29mg of calcium in 100 grams and white bean has 73mg of calcium.
Does blackberry or white beans contain more potassium?
White bean is a rich source of potassium and it has 180% more potassium than blackberry - blackberry has 162mg of potassium in 100 grams and white bean has 454mg of potassium.