Blackberries (Raw)vsBlueberries (Raw)
Blackberries (Raw) has 43 calories and 1.4g protein per 100g. Blueberries (Raw) has 57 calories and 0.74g protein per 100g Blackberries (Raw) has more protein, Blackberries (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Blackberries (Raw) vs Blueberries (Raw)
Go with Blackberries (Raw) at just 43 kcal per 100g — 25% fewer calories.
Blackberries (Raw) will keep you satisfied longer with 5.3g fiber — fat and protein slow digestion while fiber adds bulk.
Blackberries (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Blackberries (Raw) provides 162mg of potassium per 100g — important for muscle function and hydration.
Blackberries (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
Blackberries (Raw) edges ahead overall with more fiber, less sugar, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Blackberries | Blueberries | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 57kcal3% | <0.1kcal |
| Protein | 1.4g3% | 0.74g1% | +0.65g |
| Total Fat | 0.49g1% | 0.33g0% | +0.16g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 15g5% | <0.1g |
| Dietary Fiber | 5.3g19% | 2.4g9% | +2.9g |
| Sugars | 4.9g | 10.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 11mcg1% | 3.0mcg0% | +8.0mcg |
| Vitamin C | 21mg23% | 9.7mg11% | +11mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.2mg8% | 0.57mg4% | +0.60mg |
| Vitamin K | 20mcg17% | 19mcg16% | +0.50mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 6.0mcg2% | +19mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Niacin (B3) | 0.65mg4% | 0.42mg3% | +0.23mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 1.0mg0% | — |
| Calcium | 29mg2% | 6.0mg0% | +23mg |
| Iron | 0.62mg3% | 0.28mg2% | +0.34mg |
| Potassium | 162mg3% | 77mg2% | +85mg |
| Phosphorus | 22mg2% | 12mg1% | +10mg |
| Magnesium | 20mg5% | 6.0mg1% | +14mg |
| Zinc | 0.53mg5% | 0.16mg1% | +0.37mg |
| Copper | 0.17mg18% | <0.1mg6% | +0.11mg |
| Manganese | 0.65mg28% | 0.34mg15% | +0.31mg |
| Selenium | 0.40mcg1% | 0.10mcg0% | +0.30mcg |
🔬Nutritional Analysis
Calories: Blackberries (Raw) is significantly lower in calories at just 43 kcal per 100g compared to 57 kcal for Blueberries (Raw) — that's 33% fewer calories, making Blackberries (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Blackberries (Raw) providing 1.39g and Blueberries (Raw) providing 0.74g per 100g.
Fat: Blueberries (Raw) is the leaner option with 0.33g of total fat per 100g compared to 0.49g.
Key Vitamins: The most notable vitamin differences are in Folate (Blackberries (Raw): 25mcg vs 6mcg), Vitamin A (Blackberries (Raw): 11mcg vs 3mcg), Vitamin C (Blackberries (Raw): 21mg vs 9.7mg).
Key Minerals: Notable mineral differences include Calcium (Blackberries (Raw): 29mg vs 6mg), Selenium (Blackberries (Raw): 0.4mcg vs 0.1mcg), Magnesium (Blackberries (Raw): 20mg vs 6mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Blackberries (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Blackberries (Raw) or Blueberries (Raw)?
- Blackberries (Raw) has more protein with 1.39g per 100g compared to 0.74g for Blueberries (Raw).
- Which is lower in calories, Blackberries (Raw) or Blueberries (Raw)?
- Blackberries (Raw) is lower in calories with 43 kcal per 100g versus 57 kcal.
- Is Blackberries (Raw) or Blueberries (Raw) healthier?
- It depends on your goals. Blackberries (Raw) has 43 calories and 1.39g protein per 100g, while Blueberries (Raw) has 57 calories and 0.74g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Blackberries (Raw) or Blueberries (Raw)?
- Blueberries (Raw) is leaner with 0.33g of fat per 100g compared to 0.49g.
- Which has more fiber, Blackberries (Raw) or Blueberries (Raw)?
- Blackberries (Raw) has more fiber with 5.3g per 100g compared to 2.4g.