Comparing Nutrients in 100 calories Blackberries VS Blueberries

Weight per 100 calories

• Blackberries: 233g
• Blueberries: 175g

Raw Blueberries have 1.3 times more energy per unit of mass than Raw Blackberries, which is low in comparison to other foods. Blackberries having low energy density.

Which food has more nutrients per 100 calories - Blackberries or Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Blueberries	5%	5%	90%

Macro Nutrients

	Blackberries	Blueberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	13.7% 0.22g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	15.7% 11.3g	24% 17.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.7% 5.6g	12% 8.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.37g	% 8.56g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.19g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	11% 4.2g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	2.84% 25.6μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.88% 0.047mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.65% 0.06mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	4.35% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.75% 0.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.5% 58μg	2.63% 10.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54.3% 49mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.72mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.4% 46μg	28.2% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	6.74% 67.4mg	1.05% 10.5mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.44mg	6.14% 0.49mg	8mg per day for Men 19-50 years
Magnesium	11% 46.5mg	2.5% 10.5mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	25.6% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.3% 51mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	0.32% 0.18μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.33mg	0.12% 1.75mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	5.54% 205g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blackberries vs Blueberries:

• Raw Blackberries have 4.9 times more Vitamin A, 2 times more Vitamin B3, 3 times more Vitamin B5, 5.5 times more Vitamin B9, 2.9 times more Vitamin C, 2.7 times more Vitamin E and 1.4 times more Vitamin K than Raw Blueberries.
• While Raw Blueberries contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Raw Blackberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blackberries vs Blueberries:

• Raw Blackberries have 6.4 times more Calcium, 3.8 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium, 4.4 times more Zinc and 1.4 times more Water than Raw Blueberries.

Comparison of macro-nutrients per 100 calories:

• Raw Blackberries have 2 times more Fat, 2.1 times more Omega 3, 2.8 times more Omega 6, 2.9 times more Fiber and 2.5 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 1.5 times more Sugars and 1.6 times more Fructose than Raw Blackberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.