Blackberries (Raw)vsKiwifruit Green (Raw)
Blackberries (Raw) has 43 calories and 1.4g protein per 100g. Kiwifruit Green (Raw) has 58 calories and 1.1g 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 Kiwifruit Green (Raw)
Go with Blackberries (Raw) at just 43 kcal per 100g — 26% fewer calories.
Blackberries (Raw) will keep you satisfied longer with 5.3g fiber — fat and protein slow digestion while fiber adds bulk.
Kiwifruit Green (Raw) delivers 74.7mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Blackberries | Kiwifruit Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 58kcal3% | <0.1kcal |
| Protein | 1.4g3% | 1.1g2% | +0.33g |
| Total Fat | 0.49g1% | 0.44g1% | +<0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 9.6g3% | 14g5% | <0.1g |
| Dietary Fiber | 5.3g19% | 3.0g11% | +2.3g |
| Sugars | 4.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 11mcg1% | 4.0mcg0% | +7.0mcg |
| Vitamin C | 21mg23% | 75mg83% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.2mg8% | 1.3mg9% | <0.1mg |
| Vitamin K | 20mcg17% | 40mcg34% | <0.1mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg4% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 25mcg6% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg2% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.65mg4% | 0.37mg2% | +0.28mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 5.0mg0% | <0.1mg |
| Calcium | 29mg2% | 35mg3% | <0.1mg |
| Iron | 0.62mg3% | 0.24mg1% | +0.38mg |
| Potassium | 162mg3% | 198mg4% | <0.1mg |
| Phosphorus | 22mg2% | 34mg3% | <0.1mg |
| Magnesium | 20mg5% | 16mg4% | +4.3mg |
| Zinc | 0.53mg5% | 0.14mg1% | +0.39mg |
| Copper | 0.17mg18% | 0.13mg15% | +<0.1mg |
| Manganese | 0.65mg28% | <0.1mg3% | +0.58mg |
| Selenium | 0.40mcg1% | 0.20mcg0% | +0.20mcg |
🔬Nutritional Analysis
Calories: Blackberries (Raw) is significantly lower in calories at just 43 kcal per 100g compared to 58 kcal for Kiwifruit Green (Raw) — that's 35% 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 Kiwifruit Green (Raw) providing 1.06g per 100g.
Fat: Both have similar fat content — Blackberries (Raw) has 0.49g and Kiwifruit Green (Raw) has 0.44g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kiwifruit Green (Raw): 74.7mg vs 21mg), Vitamin A (Blackberries (Raw): 11mcg vs 4mcg), Vitamin K (Kiwifruit Green (Raw): 40.3mcg vs 19.8mcg).
Key Minerals: Notable mineral differences include Manganese (Blackberries (Raw): 0.646mg vs 0.064mg), Sodium (Kiwifruit Green (Raw): 5mg vs 1mg), Zinc (Blackberries (Raw): 0.53mg vs 0.14mg).
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 Kiwifruit Green (Raw)?
- Blackberries (Raw) has more protein with 1.39g per 100g compared to 1.06g for Kiwifruit Green (Raw).
- Which is lower in calories, Blackberries (Raw) or Kiwifruit Green (Raw)?
- Blackberries (Raw) is lower in calories with 43 kcal per 100g versus 58 kcal.
- Is Blackberries (Raw) or Kiwifruit Green (Raw) healthier?
- It depends on your goals. Blackberries (Raw) has 43 calories and 1.39g protein per 100g, while Kiwifruit Green (Raw) has 58 calories and 1.06g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Blackberries (Raw) or Kiwifruit Green (Raw)?
- Kiwifruit Green (Raw) is leaner with 0.44g of fat per 100g compared to 0.49g.
- Which has more fiber, Blackberries (Raw) or Kiwifruit Green (Raw)?
- Blackberries (Raw) has more fiber with 5.3g per 100g compared to 3g.