Blackberries (Raw)vsPlums (Raw)
Blackberries (Raw) has 43 calories and 1.4g protein per 100g. Plums (Raw) has 46 calories and 0.70g 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 Plums (Raw)
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) 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 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 | Plums | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 46kcal2% | <0.1kcal |
| Protein | 1.4g3% | 0.70g1% | +0.69g |
| Total Fat | 0.49g1% | 0.28g0% | +0.21g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 11g4% | <0.1g |
| Dietary Fiber | 5.3g19% | 1.4g5% | +3.9g |
| Sugars | 4.9g | 9.9g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 11mcg1% | 17mcg2% | <0.1mcg |
| Vitamin C | 21mg23% | 9.5mg11% | +12mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.2mg8% | 0.26mg2% | +0.91mg |
| Vitamin K | 20mcg17% | 6.4mcg5% | +13mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 5.0mcg1% | +20mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg2% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg2% | — |
| Niacin (B3) | 0.65mg4% | 0.42mg3% | +0.23mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 0mg0% | +1.0mg |
| Calcium | 29mg2% | 6.0mg0% | +23mg |
| Iron | 0.62mg3% | 0.17mg1% | +0.45mg |
| Potassium | 162mg3% | 157mg3% | +5.0mg |
| Phosphorus | 22mg2% | 16mg1% | +6.0mg |
| Magnesium | 20mg5% | 7.0mg2% | +13mg |
| Zinc | 0.53mg5% | 0.10mg1% | +0.43mg |
| Copper | 0.17mg18% | <0.1mg6% | +0.11mg |
| Manganese | 0.65mg28% | <0.1mg2% | +0.59mg |
| Selenium | 0.40mcg1% | 0mcg0% | +0.40mcg |
🔬Nutritional Analysis
Calories: Blackberries (Raw) is moderately lower in calories than Plums (Raw), containing 43 kcal compared to 46 kcal per 100g (7% fewer calories).
Protein: Both are similar in protein content, with Blackberries (Raw) providing 1.39g and Plums (Raw) providing 0.7g per 100g.
Fat: Plums (Raw) is the leaner option with 0.28g of total fat per 100g compared to 0.49g.
Key Vitamins: The most notable vitamin differences are in Folate (Blackberries (Raw): 25mcg vs 5mcg), Vitamin E (Blackberries (Raw): 1.17mg vs 0.26mg), Vitamin K (Blackberries (Raw): 19.8mcg vs 6.4mcg).
Key Minerals: Notable mineral differences include Sodium (Blackberries (Raw): 1mg vs 0mg), Selenium (Blackberries (Raw): 0.4mcg vs 0mcg), Manganese (Blackberries (Raw): 0.646mg vs 0.052mg).
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 Plums (Raw)?
- Blackberries (Raw) has more protein with 1.39g per 100g compared to 0.7g for Plums (Raw).
- Which is lower in calories, Blackberries (Raw) or Plums (Raw)?
- Blackberries (Raw) is lower in calories with 43 kcal per 100g versus 46 kcal.
- Is Blackberries (Raw) or Plums (Raw) healthier?
- It depends on your goals. Blackberries (Raw) has 43 calories and 1.39g protein per 100g, while Plums (Raw) has 46 calories and 0.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Blackberries (Raw) or Plums (Raw)?
- Plums (Raw) is leaner with 0.28g of fat per 100g compared to 0.49g.
- Which has more fiber, Blackberries (Raw) or Plums (Raw)?
- Blackberries (Raw) has more fiber with 5.3g per 100g compared to 1.4g.