How many calories are in one cup of blackberry?

Blackberry has 62 calories per cup or 43 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of blackberry?

One cup of Blackberry has 2 grams of protein or about 4% of daily recommended intake. Blackberry is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in blackberry?

Blackberry is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium and potassium.

Does blackberry contain omega 3 fatty acids?

Blackberry is a source of healthy omega-3 fatty acids, containing a total of 0.14 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does blackberry contain antioxidants?

Blackberry contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids kaempferol, myricetin and quercetin.

What's similar to blackberry in cooking?

Raspberries, rhubarb, nectarine, blueberry, strawberries and peach are similar to, or commonly paired with blackberry in cooking and recipes.

Food with Nutrition Similar to Blackberry

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Summary
Similar plants
Similar fruits

Blackberry source

Similar to Blackberry

A common fruit, blackberry is an excellent source of dietary fiber and Vitamin C. It also has significant amounts of calcium. One cup of blackberry contains about 62 calories.

A couple foods are fairly similar to blackberry nutritionally, particularly peas. In addition, raspberries, plums and blueberry are moderately alike.

We compared the key nutrients in blackberry (dietary fiber and Vitamin C) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Peas, Okra, Tomato, Broccoli, Bok Choy, Carrots, Jicama, Pumpkin Puree, Lima Beans, Artichoke, Cauliflower, Bean Sprouts

fruits: Raspberries, Plums, Blueberry, Cranberry, Currants, Apricot, Pears, Kiwi

The details of the top 20 foods most nutritionally similar to blackberry are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to blackberry. Peas, okra, tomato, broccoli and bok choy are all high in dietary fiber and or Vitamin C.

Peas

Similarity: > 95%

Peas are also high in dietary fiber and Vitamin C. Moreover, peas contains more protein, Vitamin A, iron and potassium than blackberry.

For 100 grams of blackberry and peas:

Blackberry (3/4 cup)		Peas (3/4 cup)
5.3	dietary fiber (G)	5.7
21	Vitamin C (MG)	40

However, blackberry

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	81
4.9	sugar (G)	5.7
1.4	protein (G)	5.4
0.01	saturated fat (G)	0.07
21	Vitamin C (MG)	40
11	Vitamin A (UG)	38
1.2	Vitamin E (MG)	0.13
29	calcium (MG)	25
0.62	iron (MG)	1.5
162	potassium (MG)	244
0.02	thiamin (MG)	0.27
0.03	riboflavin (MG)	0.13
0.65	niacin (MG)	2.1
0.28	pantothenic acid (MG)	0.1
0.03	Vitamin B6 (MG)	0.17
25	folate (UG)	65

0.946 | 0.946 | 3.03 Complete Comparison:
Peas vs. Blackberry

Okra

Similarity: > 90%

Okra is also high in dietary fiber and Vitamin C. Moreover, okra contains more Vitamin A, calcium, iron, potassium and thiamin than blackberry.

For 100 grams of blackberry and okra:

Blackberry (3/4 cup)		Okra (1 cup)
5.3	dietary fiber (G)	3.2
21	Vitamin C (MG)	23

However, blackberry

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	33
4.9	sugar (G)	1.5
1.4	protein (G)	1.9
0.01	saturated fat (G)	0.03
21	Vitamin C (MG)	23
11	Vitamin A (UG)	36
1.2	Vitamin E (MG)	0.27
29	calcium (MG)	82
0.62	iron (MG)	0.62
162	potassium (MG)	299
0.02	thiamin (MG)	0.2
0.03	riboflavin (MG)	0.06
0.65	niacin (MG)	1
0.28	pantothenic acid (MG)	0.25
0.03	Vitamin B6 (MG)	0.22
25	folate (UG)	60

0.916 | 0.916 | 2.65 Complete Comparison:
Okra vs. Blackberry

Tomato

Similarity: > 90%

Tomato is also high in Vitamin C and contains some of the same nutrients. Also, tomato contains more Vitamin A and potassium than blackberry.

For 100 grams of blackberry and tomato:

Blackberry (3/4 cup)		Tomato (5/8 cup)
5.3	dietary fiber (G)	1.2
21	Vitamin C (MG)	14

However, blackberry does contain more dietary fiber and calcium than tomato by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	18
4.9	sugar (G)	2.6
1.4	protein (G)	0.88
0.01	saturated fat (G)	0.03
21	Vitamin C (MG)	14
11	Vitamin A (UG)	42
1.2	Vitamin E (MG)	0.54
29	calcium (MG)	10
0.62	iron (MG)	0.27
162	potassium (MG)	237
0.02	thiamin (MG)	0.04
0.03	riboflavin (MG)	0.02
0.65	niacin (MG)	0.59
0.28	pantothenic acid (MG)	0.09
0.03	Vitamin B6 (MG)	0.08
25	folate (UG)	15

0.906 | 0.906 | 0.95 Complete Comparison:
Tomato vs. Blackberry

Broccoli

Similarity: 87%

Broccoli is also high in dietary fiber and Vitamin C. Moreover, broccoli contains more Vitamin A, calcium, potassium, riboflavin and Vitamin B6 than blackberry.

For 100 grams of blackberry and broccoli:

Blackberry (3/4 cup)		Broccoli (1 cup)
5.3	dietary fiber (G)	2.6
21	Vitamin C (MG)	89

However, blackberry

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	34
4.9	sugar (G)	1.7
1.4	protein (G)	2.8
0.01	saturated fat (G)	0.11
21	Vitamin C (MG)	89
11	Vitamin A (UG)	31
1.2	Vitamin E (MG)	0.78
29	calcium (MG)	47
0.62	iron (MG)	0.73
162	potassium (MG)	316
0.02	thiamin (MG)	0.07
0.03	riboflavin (MG)	0.12
0.65	niacin (MG)	0.64
0.28	pantothenic acid (MG)	0.57
0.03	Vitamin B6 (MG)	0.18
25	folate (UG)	63

0.867 | 0.867 | 3.53 Complete Comparison:
Broccoli vs. Blackberry

Bok Choy

Similarity: 87%

Bok choy is also high in Vitamin C and contains some of the same nutrients. Moreover, bok choy contains more Vitamin A, calcium, potassium, Vitamin B6 and folate than blackberry.

For 100 grams of blackberry and bok choy:

Blackberry (3/4 cup)		Bok Choy (1.5 cup)
5.3	dietary fiber (G)	1
21	Vitamin C (MG)	45

However, blackberry does contain more dietary fiber than bok choy by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	13
4.9	sugar (G)	1.2
1.4	protein (G)	1.5
0.01	saturated fat (G)	0.03
21	Vitamin C (MG)	45
11	Vitamin A (UG)	223
1.2	Vitamin E (MG)	0.09
29	calcium (MG)	105
0.62	iron (MG)	0.8
162	potassium (MG)	252
0.02	thiamin (MG)	0.04
0.03	riboflavin (MG)	0.07
0.65	niacin (MG)	0.5
0.28	pantothenic acid (MG)	0.09
0.03	Vitamin B6 (MG)	0.19
25	folate (UG)	66

0.865 | 0.865 | 2.48 Complete Comparison:
Bok Choy vs. Blackberry

Carrots

Similarity: 86%

Carrots are also high in dietary fiber and contains some of the same nutrients. Also, carrots contains more Vitamin A, potassium and Vitamin B6 than blackberry.

For 100 grams of blackberry and carrots:

Blackberry (3/4 cup)		Carrots (3/4 cup)
5.3	dietary fiber (G)	2.8
21	Vitamin C (MG)	5.9

However, blackberry does contain more Vitamin C than carrots by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	41
4.9	sugar (G)	4.7
1.4	protein (G)	0.93
0.01	saturated fat (G)	0.03
21	Vitamin C (MG)	5.9
11	Vitamin A (UG)	835
1.2	Vitamin E (MG)	0.66
29	calcium (MG)	33
0.62	iron (MG)	0.3
162	potassium (MG)	320
0.02	thiamin (MG)	0.07
0.03	riboflavin (MG)	0.06
0.65	niacin (MG)	0.98
0.28	pantothenic acid (MG)	0.27
0.03	Vitamin B6 (MG)	0.14
25	folate (UG)	19

0.86 | 0.86 | 2.24 Complete Comparison:
Carrots vs. Blackberry

Jicama

Similarity: 86%

Jicama is also high in dietary fiber and Vitamin C. Also, jicama contains more thiamin than blackberry.

For 100 grams of blackberry and jicama:

Blackberry (3/4 cup)		Jicama (7/8 cup)
5.3	dietary fiber (G)	4.9
21	Vitamin C (MG)	20

However, blackberry does contain more calcium than jicama by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	38
4.9	sugar (G)	1.8
1.4	protein (G)	0.72
0.01	saturated fat (G)	0.02
21	Vitamin C (MG)	20
11	Vitamin A (UG)	1
1.2	Vitamin E (MG)	0.46
29	calcium (MG)	12
0.62	iron (MG)	0.6
162	potassium (MG)	150
0.02	thiamin (MG)	0.02
0.03	riboflavin (MG)	0.03
0.65	niacin (MG)	0.2
0.28	pantothenic acid (MG)	0.14
0.03	Vitamin B6 (MG)	0.04
25	folate (UG)	12

0.858 | 0.858 | 0.96 Complete Comparison:
Jicama vs. Blackberry

Pumpkin Puree

Similarity: 86%

Pumpkin puree is also high in dietary fiber and contains some of the same nutrients. Also, pumpkin puree contains more Vitamin A, iron and potassium than blackberry.

For 100 grams of blackberry and pumpkin puree:

Blackberry (3/4 cup)		Pumpkin Puree (3/8 cup)
5.3	dietary fiber (G)	2.9
21	Vitamin C (MG)	4.2

However, blackberry does contain more Vitamin C than pumpkin puree by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	34
4.9	sugar (G)	3.3
1.4	protein (G)	1.1
0.01	saturated fat (G)	0.15
21	Vitamin C (MG)	4.2
11	Vitamin A (UG)	778
1.2	Vitamin E (MG)	1.1
29	calcium (MG)	26
0.62	iron (MG)	1.4
162	potassium (MG)	206
0.02	thiamin (MG)	0.02
0.03	riboflavin (MG)	0.05
0.65	niacin (MG)	0.37
0.28	pantothenic acid (MG)	0.4
0.03	Vitamin B6 (MG)	0.06
25	folate (UG)	12

0.857 | 0.857 | 2.17 Complete Comparison:
Pumpkin Puree vs. Blackberry

Lima Beans

Similarity: 85%

Lima beans are also high in dietary fiber and Vitamin C. Moreover, lima beans contains more protein, iron, potassium and thiamin than blackberry.

For 100 grams of blackberry and lima beans:

Blackberry (3/4 cup)		Lima Beans (5/8 cup)
5.3	dietary fiber (G)	4.9
21	Vitamin C (MG)	23

However, blackberry

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	113
4.9	sugar (G)	1.5
1.4	protein (G)	6.8
0.01	saturated fat (G)	0.2
21	Vitamin C (MG)	23
11	Vitamin A (UG)	10
1.2	Vitamin E (MG)	0.32
29	calcium (MG)	34
0.62	iron (MG)	3.1
162	potassium (MG)	467
0.02	thiamin (MG)	0.22
0.03	riboflavin (MG)	0.1
0.65	niacin (MG)	1.5
0.28	pantothenic acid (MG)	0.25
0.03	Vitamin B6 (MG)	0.2
25	folate (UG)	34

0.851 | 0.851 | 3.18 Complete Comparison:
Lima Beans vs. Blackberry

Artichoke

Similarity: 85%

Artichoke is also high in dietary fiber and contains some of the same nutrients. Moreover, artichoke contains more protein, calcium, iron, potassium and Vitamin B6 than blackberry.

For 100 grams of blackberry and artichoke:

Blackberry (3/4 cup)		Artichoke (3/4 artichoke)
5.3	dietary fiber (G)	5.4
21	Vitamin C (MG)	12

However, blackberry does contain more Vitamin C than artichoke by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	47
4.9	sugar (G)	0.99
1.4	protein (G)	3.3
0.01	saturated fat (G)	0.04
21	Vitamin C (MG)	12
11	Vitamin A (UG)	1
1.2	Vitamin E (MG)	0.19
29	calcium (MG)	44
0.62	iron (MG)	1.3
162	potassium (MG)	370
0.02	thiamin (MG)	0.07
0.03	riboflavin (MG)	0.07
0.65	niacin (MG)	1
0.28	pantothenic acid (MG)	0.34
0.03	Vitamin B6 (MG)	0.12
25	folate (UG)	68

0.85 | 0.85 | 2.02 Complete Comparison:
Artichoke vs. Blackberry

Cauliflower

Similarity: 84%

Cauliflower is also high in Vitamin C and contains some of the same nutrients. Also, cauliflower contains more potassium, Vitamin B6 and folate than blackberry.

For 100 grams of blackberry and cauliflower:

Blackberry (3/4 cup)		Cauliflower (7/8 cup)
5.3	dietary fiber (G)	2
21	Vitamin C (MG)	48

However, blackberry does contain more dietary fiber and Vitamin A than cauliflower by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	25
4.9	sugar (G)	1.9
1.4	protein (G)	1.9
0.01	saturated fat (G)	0.13
21	Vitamin C (MG)	48
11	Vitamin A (UG)	0
1.2	Vitamin E (MG)	0.08
29	calcium (MG)	22
0.62	iron (MG)	0.42
162	potassium (MG)	299
0.02	thiamin (MG)	0.05
0.03	riboflavin (MG)	0.06
0.65	niacin (MG)	0.51
0.28	pantothenic acid (MG)	0.67
0.03	Vitamin B6 (MG)	0.18
25	folate (UG)	57

0.84 | 0.84 | 1.95 Complete Comparison:
Cauliflower vs. Blackberry

Bean Sprouts

Similarity: 84%

Bean sprouts are also high in Vitamin C and contains some of the same nutrients. Also, bean sprouts contains more protein, riboflavin and folate than blackberry.

For 100 grams of blackberry and bean sprouts:

Blackberry (3/4 cup)		Bean Sprouts (1 cup)
5.3	dietary fiber (G)	1.8
21	Vitamin C (MG)	13

However, blackberry does contain more dietary fiber and calcium than bean sprouts by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	30
4.9	sugar (G)	4.1
1.4	protein (G)	3
0.01	saturated fat (G)	0.05
21	Vitamin C (MG)	13
11	Vitamin A (UG)	1
1.2	Vitamin E (MG)	0.1
29	calcium (MG)	13
0.62	iron (MG)	0.91
162	potassium (MG)	149
0.02	thiamin (MG)	0.08
0.03	riboflavin (MG)	0.12
0.65	niacin (MG)	0.75
0.28	pantothenic acid (MG)	0.38
0.03	Vitamin B6 (MG)	0.09
25	folate (UG)	61

0.839 | 0.839 | 1.7 Complete Comparison:
Bean Sprouts vs. Blackberry

fruits

There are quite a few fruits or fruit products that offer similar nutritional benefits to blackberry. Raspberries, plums, blueberry, cranberry and currants are all high in dietary fiber and or Vitamin C.

Raspberries

Similarity: > 90%

Raspberries are also high in dietary fiber and Vitamin C.

For 100 grams of blackberry and raspberries:

Blackberry (3/4 cup)		Raspberries (7/8 cup)
5.3	dietary fiber (G)	6.5
21	Vitamin C (MG)	26

However, blackberry

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	52
4.9	sugar (G)	4.4
1.4	protein (G)	1.2
0.01	saturated fat (G)	0.02
21	Vitamin C (MG)	26
11	Vitamin A (UG)	2
1.2	Vitamin E (MG)	0.87
29	calcium (MG)	25
0.62	iron (MG)	0.69
162	potassium (MG)	151
0.02	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.04
0.65	niacin (MG)	0.6
0.28	pantothenic acid (MG)	0.33
0.03	Vitamin B6 (MG)	0.06
25	folate (UG)	21

0.94 | 0.94 | 1.8 Complete Comparison:
Raspberries vs. Blackberry

Plums

Similarity: > 90%

Plums contain nutrients similar to blackberry, but in smaller amounts overall. Also, plums contains more riboflavin than blackberry.

For 100 grams of blackberry and plums:

Blackberry (3/4 cup)		Plums (5/8 cup)
5.3	dietary fiber (G)	1.4
21	Vitamin C (MG)	9.5

A higher water content, plums is less nutritionally dense than blackberry. Blackberry does contain more dietary fiber, Vitamin C, calcium and iron than plums by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	46
4.9	sugar (G)	9.9
1.4	protein (G)	0.7
0.01	saturated fat (G)	0.02
21	Vitamin C (MG)	9.5
11	Vitamin A (UG)	17
1.2	Vitamin E (MG)	0.26
29	calcium (MG)	6
0.62	iron (MG)	0.17
162	potassium (MG)	157
0.02	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.03
0.65	niacin (MG)	0.42
0.28	pantothenic acid (MG)	0.14
0.03	Vitamin B6 (MG)	0.03
25	folate (UG)	5

0.933 | 0.933 | 0.69 Complete Comparison:
Plums vs. Blackberry

Blueberry

Similarity: > 90%

Blueberry is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of blackberry and blueberry:

Blackberry (3/4 cup)		Blueberry (5/8 cup)
5.3	dietary fiber (G)	2.4
21	Vitamin C (MG)	9.7

However, blackberry does contain more Vitamin C, calcium and potassium than blueberry by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	57
4.9	sugar (G)	10
1.4	protein (G)	0.74
0.01	saturated fat (G)	0.03
21	Vitamin C (MG)	9.7
11	Vitamin A (UG)	3
1.2	Vitamin E (MG)	0.57
29	calcium (MG)	6
0.62	iron (MG)	0.28
162	potassium (MG)	77
0.02	thiamin (MG)	0.04
0.03	riboflavin (MG)	0.04
0.65	niacin (MG)	0.42
0.28	pantothenic acid (MG)	0.12
0.03	Vitamin B6 (MG)	0.05
25	folate (UG)	6

0.924 | 0.924 | 1.07 Complete Comparison:
Blueberry vs. Blackberry

Cranberry

Similarity: > 90%

Cranberry is also high in dietary fiber and Vitamin C.

For 100 grams of blackberry and cranberry:

Blackberry (3/4 cup)		Cranberry (7/8 cup)
5.3	dietary fiber (G)	3.6
21	Vitamin C (MG)	14

However, blackberry does contain more calcium and potassium than cranberry by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	46
4.9	sugar (G)	4.3
1.4	protein (G)	0.46
0.01	saturated fat (G)	0.01
21	Vitamin C (MG)	14
11	Vitamin A (UG)	3
1.2	Vitamin E (MG)	1.3
29	calcium (MG)	8
0.62	iron (MG)	0.23
162	potassium (MG)	80
0.02	thiamin (MG)	0.01
0.03	riboflavin (MG)	0.02
0.65	niacin (MG)	0.1
0.28	pantothenic acid (MG)	0.3
0.03	Vitamin B6 (MG)	0.06
25	folate (UG)	1

0.92 | 0.92 | 0.95 Complete Comparison:
Cranberry vs. Blackberry

Currants

Similarity: 87%

Currants are also high in dietary fiber and Vitamin C. Also, currants contains more potassium than blackberry.

For 100 grams of blackberry and currants:

Blackberry (3/4 cup)		Currants (7/8 cup)
5.3	dietary fiber (G)	4.3
21	Vitamin C (MG)	41

However, blackberry

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	56
4.9	sugar (G)	7.4
1.4	protein (G)	1.4
0.01	saturated fat (G)	0.02
21	Vitamin C (MG)	41
11	Vitamin A (UG)	2
1.2	Vitamin E (MG)	0.1
29	calcium (MG)	33
0.62	iron (MG)	1
162	potassium (MG)	275
0.02	thiamin (MG)	0.04
0.03	riboflavin (MG)	0.05
0.65	niacin (MG)	0.1
0.28	pantothenic acid (MG)	0.06
0.03	Vitamin B6 (MG)	0.07
25	folate (UG)	8

0.868 | 0.868 | 1.6 Complete Comparison:
Currants vs. Blackberry

Apricot

Similarity: 86%

Apricot contains nutrients similar to blackberry, but in smaller amounts overall. Also, apricot contains more Vitamin A and potassium than blackberry.

For 100 grams of blackberry and apricot:

Blackberry (3/4 cup)		Apricot (5/8 cup)
5.3	dietary fiber (G)	2
21	Vitamin C (MG)	10

However, blackberry does contain more dietary fiber, Vitamin C and calcium than apricot by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	48
4.9	sugar (G)	9.2
1.4	protein (G)	1.4
0.01	saturated fat (G)	0.03
21	Vitamin C (MG)	10
11	Vitamin A (UG)	96
1.2	Vitamin E (MG)	0.89
29	calcium (MG)	13
0.62	iron (MG)	0.39
162	potassium (MG)	259
0.02	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.04
0.65	niacin (MG)	0.6
0.28	pantothenic acid (MG)	0.24
0.03	Vitamin B6 (MG)	0.05
25	folate (UG)	9

0.859 | 0.859 | 1.05 Complete Comparison:
Apricot vs. Blackberry

Pears

Similarity: 85%

Pears are also high in dietary fiber and contains some of the same nutrients. Also, pears contains more riboflavin than blackberry.

For 100 grams of blackberry and pears:

Blackberry (3/4 cup)		Pears (3/4 cup)
5.3	dietary fiber (G)	3.1
21	Vitamin C (MG)	4.3

A higher water content, pears is less nutritionally dense than blackberry. Blackberry does contain more Vitamin C, calcium, iron and potassium than pears by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	57
4.9	sugar (G)	9.8
1.4	protein (G)	0.36
0.01	saturated fat (G)	0.02
21	Vitamin C (MG)	4.3
11	Vitamin A (UG)	1
1.2	Vitamin E (MG)	0.12
29	calcium (MG)	9
0.62	iron (MG)	0.18
162	potassium (MG)	116
0.02	thiamin (MG)	0.01
0.03	riboflavin (MG)	0.03
0.65	niacin (MG)	0.16
0.28	pantothenic acid (MG)	0.05
0.03	Vitamin B6 (MG)	0.03
25	folate (UG)	7

0.845 | 0.845 | 0.58 Complete Comparison:
Pears vs. Blackberry

Kiwi

Similarity: 84%

Kiwi is also high in dietary fiber and Vitamin C. Also, kiwi contains more potassium and folate than blackberry.

For 100 grams of blackberry and kiwi:

Blackberry (3/4 cup)		Kiwi (about 1/2 cup)
5.3	dietary fiber (G)	3
21	Vitamin C (MG)	93

However, blackberry

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	61
4.9	sugar (G)	9
1.4	protein (G)	1.1
0.01	saturated fat (G)	0.03
21	Vitamin C (MG)	93
11	Vitamin A (UG)	4
1.2	Vitamin E (MG)	1.5
29	calcium (MG)	34
0.62	iron (MG)	0.31
162	potassium (MG)	312
0.02	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.03
0.65	niacin (MG)	0.34
0.28	pantothenic acid (MG)	0.18
0.03	Vitamin B6 (MG)	0.06
25	folate (UG)	25

0.842 | 0.842 | 2.38 Complete Comparison:
Kiwi vs. Blackberry

Other Nutritional Substitutes

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