Blackberries vs Orange: Nutrition, Calories & Protein Compared


Blackberry vs Orange
Nutrition Facts
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Blackberry vs Orange 100g Compare
per 100g | Blackberries | Orange |
---|---|---|
Calories | 43 | 47 |
Carbohydrates | 9.61 g | 11.75 g |
Fat | 0.49 g | 0.12 g |
Saturated fat | 0.1 g | 0.02 g |
Dietary fiber | 5.3 g | 2.4 g |
Protein | 1.39 g | 0.94 g |
Calcium | 29 mg | 40 mg |
Iron | 0.62 mg | 0.1 mg |
Magnessium | 20 mg | 10 mg |
Potassium | 162 mg | 181 mg |
Vitaminium A | 214 µg | 225 µg |
Vitaminium B1 (Thiamine) | 0.02 mg | 0.087 mg |
Vitaminium B3 (Niacin) | 0.646 mg | 0.282 mg |
Vitaminium B5 | 0.276 mg | 0.25 mg |
Vitaminium B6 | 0.03 mg | 0.06 mg |
Vitaminium B9 (Folic acid) | 25 mg | 0.03 mg |
Vitaminium C | 21 mg | 53.2 mg |
Vitaminium E | 1.17 mg | 0.18 mg |
A Sweet Introduction to Blackberries and Oranges
When it comes to choosing between blackberries and oranges, it's not just about taste but also about the nutritional benefits each offers. Both are celebrated for their health properties and are widely enjoyed in various cuisines around the world. Blackberries, with their deep color, are known for their antioxidant properties, while oranges, the quintessential vitamin C source, are synonymous with boosting immunity.
Delving into Nutritional Values
Understanding the nutritional makeup of these fruits can help you make informed decisions based on your dietary needs. For instance, blackberries contain 43 calories per 100 grams, making them slightly less calorific than oranges, which have 49 calories for the same quantity. This slight difference could be significant for those counting calories.
When it comes to macronutrients, blackberries lead with 5.3 grams of fiber, more than double that of oranges, which have 2.5 grams. Fiber is crucial for digestive health, making blackberries a potentially better option for those looking to increase their intake.
However, oranges are not far behind in the nutritional race. They boast a higher content of vitamin C, with 48.5 mg per 100 grams, compared to the 21 mg found in blackberries. This makes oranges a superior choice for those looking to boost their immune system.
Minerals and Vitamins: A Closer Look
Both fruits are excellent sources of essential vitamins and minerals. Blackberries have a higher iron content (0.62 mg) compared to oranges (0.09 mg), making them a good choice for those looking to increase their iron intake. They also have a significant amount of vitamin K (19.8 µg), which is important for blood clotting and bone health.
On the other hand, oranges provide more calcium (40 mg) and vitamin A (230 IU) than blackberries, supporting bone health and vision. Additionally, the higher potassium content in oranges (179 mg) compared to blackberries (162 mg) can contribute to better heart health.
Final Thoughts
In the comparison between blackberries and oranges, both fruits offer unique nutritional benefits. Your choice might depend on specific dietary needs or personal preference. Whether you're looking for a fiber-rich snack or a vitamin C boost, incorporating both of these fruits into your diet can contribute to a well-rounded, healthy lifestyle.
Blackberries 100g
43kcalCalories source
- 79% CARBS.
- 11% PROTEIN
- 9% FAT
Orange 100g
47kcalCalories source
- 91% CARBS
- 7% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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