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Nutritional Value of Blackberries & Blueberries

by
author image Elizabeth Wolfenden
Elizabeth Wolfenden has been a professional freelance writer since 2005 with articles published on a variety of blogs and websites. She specializes in the areas of nutrition, health, psychology, mental health and education. Wolfenden holds a bachelor's degree in elementary education and a master's degree in counseling from Oakland University.
Nutritional Value of Blackberries & Blueberries
Bowls of blackberries and blueberries on a natural mat. Photo Credit hookmedia/iStock/Getty Images

Like most berries, blackberries and blueberries are low in calories and fat. They are good sources of fiber and offer several essential vitamins and minerals. Either berry is a healthy and nutritious addition to your diet, but there are a few specific nutritional differences between blackberries and blueberries.

Calories, Fat and Cholesterol

A 100 g serving of blackberries contains 43 calories, while the same amount of blueberries contains 57 calories. The blackberries contain 0.49 g of total fat and 0.014 g of saturated fat, which is 1 percent of the daily value of total fat and less than 1 percent of the daily value of saturated fat, based on a 2,000 calorie diet. With 0.33 g of total fat and 0.028 g of saturated fat, the blueberries contain slightly less total fat and slightly more saturated fat than the blackberries. Since this difference in fat is so slight, the total daily value amount for the fat in blueberries is the same as that of blackberries, with 1 percent the daily value of total fat and less than 1 percent the daily value of saturated fat. Neither blackberries nor blueberries contain cholesterol.

Protein and Carbohydrates

A 100 g serving of blackberries provides 1.4 g of protein, or about 2 percent of your daily value of protein. The same amount of blueberries contain 0.7 g of protein, which is about 1 percent of the daily value. The total amount of carbohydrates is 9.6 g for a 100 g serving of blackberries and 14.5 g for the same sized serving of blueberries, which is about 3 percent and 5 percent of the daily value, respectively. The blackberries have 5.3 g of dietary fiber, which is about 21 percent of the daily value. With only 2.4 g of fiber, the blueberries provide less than half of the daily value of fiber of the blackberries. The blackberries contain 4.9 g of sugar, while the blueberries contain 10 g of sugar.

Vitamins

Blackberries provide greater amounts of vitamins than blueberries, with a few exceptions. Blackberries contain 35 percent of the daily value of vitamin C, 25 percent of the daily value of vitamin K, 6 percent of the daily value of folate and vitamin E, 4 percent of the daily value of vitamin A, 3 percent of the daily value of niacin and pantothenic acid, 2 percent of the daily value of vitamin B-6 and 1 percent of the daily value of thiamine. A 100 g serving of blueberries contains 16 percent of vitamin C, 24 percent of vitamin K, 3 percent of vitamin E and vitamin B-6, 1 percent of pantothenic acid and vitamin A and 2 percent of thiamine, riboflavin, niacin and folate. Blackberries and blueberries do not contain any vitamin B-12.

Minerals

Blackberries contain larger amounts of minerals than blueberries. A 100 g serving of blackberries provides 32 percent the daily value of manganese, 8 percent the daily value of copper, 5 percent the daily value of magnesium and potassium, 4 percent the daily value of zinc, 3 percent the daily value of calcium and iron and 1 percent of the daily value of selenium. The same sized serving of blueberries only offers 17 percent of the daily value of manganese; 3 percent of the daily value of copper; 2 percent of the daily value of iron, magnesium and potassium; 1 percent of calcium, phosphorus and zinc; and less than 1 percent of the daily value of selenium.

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