Blackberries vs Nectarine: Nutrition & Calories Compare


Blackberry vs Nectarine
Nutrition Facts
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Blackberry vs Nectarine 100g Compare
per 100g | Blackberries | Nectarine |
---|---|---|
Calories | 43 | 44 |
Carbohydrates | 9.61 g | 10.55 g |
Fat | 0.49 g | 0.32 g |
Dietary fiber | 5.3 g | 1.7 g |
Protein | 1.39 g | 1.06 g |
Calcium | 29 mg | 6 mg |
Iron | 0.62 mg | 0.28 mg |
Magnessium | 20 mg | 9 mg |
Potassium | 162 mg | 201 mg |
Zink | 0.53 mg | 0.17 mg |
Vitaminium A | 214 µg | 332 µg |
Vitaminium B1 (Thiamine) | 0.02 mg | 0.034 mg |
Vitaminium B3 (Niacin) | 0.646 mg | 1.125 mg |
Vitaminium B5 | 0.276 mg | 0.185 mg |
Vitaminium B6 | 0.03 mg | 0.025 mg |
Vitaminium B9 (Folic acid) | 25 mg | 5 mg |
Vitaminium C | 21 mg | 5.4 mg |
Vitaminium E | 1.17 mg | 0.77 mg |
Vitaminium K | 19.8 µg | 2.2 µg |
Delving into the World of Blackberries and Nectarines
When it comes to choosing between blackberries and nectarines, you're not just picking between two delicious fruits; you're selecting between two nutritional powerhouses with their own unique benefits. Both of these fruits are not only succulent and versatile but also packed with vitamins and minerals essential for good health. Whether you're blending them into a smoothie, tossing them into a salad, or eating them fresh, understanding the nutritional nuances of blackberries versus nectarines can help you make informed decisions about your diet.
A Closer Look at Blackberries
Blackberries are often celebrated for their deep color, which is indicative of their high antioxidant content. These small but mighty fruits are known for their fiber richness, with an impressive 5.3 grams per serving, making them an excellent choice for digestive health. They also boast a low glycemic index (GI) of 25, making them a favorable option for maintaining stable blood sugar levels. With only 43 calories per serving, blackberries offer a guilt-free way to satisfy your sweet tooth while providing 1.39 grams of protein and a variety of vitamins and minerals, including vitamin C, vitamin K, and magnesium.
Discovering the Nutritional Charm of Nectarines
Nectarines, with their smooth skin and juicy flesh, are not only a summer staple but also a nutritional delight. They closely match blackberries in calorie content, with 44 calories per serving, and provide a slightly higher carbohydrate content. Nectarines shine in their vitamin A and potassium content, offering 332 IU of vitamin A and 201 mg of potassium per serving, which are essential for vision health and maintaining fluid balance in the body, respectively. Additionally, nectarines provide a sweet burst of flavor along with a modest 1.06 grams of protein and a variety of B vitamins, including niacin (vitamin B3) and pantothenic acid (vitamin B5).
Comparing the Nutritional Profiles
When comparing blackberries and nectarines, it's clear that both fruits bring their own set of nutritional benefits to the table. Blackberries lead with their high fiber content and lower GI, making them a fantastic choice for those looking to improve digestive health and manage blood sugar levels. They also have a slight edge in terms of antioxidants, vitamin C, and vitamin K.
On the other hand, nectarines offer more in terms of vitamin A and potassium, which are crucial for overall health and wellness. They also have a slightly higher content of B vitamins, which play a vital role in energy metabolism and maintaining healthy skin and nerves.
Final Thoughts
Choosing between blackberries and nectarines doesn't have to be a nutritional dilemma. Both fruits offer a wealth of health benefits and can be a delicious part of a balanced diet. Whether you're drawn to the antioxidant-rich blackberries or the vitamin-packed nectarines, incorporating these fruits into your diet can contribute to overall health and wellness. Why not enjoy both and reap the diverse nutritional benefits they have to offer?
Blackberries 100g
43kcalCalories source
- 79% CARBS.
- 11% PROTEIN
- 9% FAT
Nectarine 100g
44kcalCalories source
- 86% CARBS
- 9% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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