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.
Detailed nutritional comparison of blackberry and white beans 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of White Beans src

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 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 White Beans .

Note: The specific food items compared are: Blackberry (Blackberries, raw) and White Beans (Beans, white, mature seeds, canned) .

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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.