Side-by-Side Comparison

Blackberries vs Kiwi (Kiwifruit)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blackberries

43Calories

1.4Protein

5.3Fiber

21.0Vit C

View Details

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-30%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 61 kcal, 18 kcal less).

Higher Protein

+22%

Blackberries

Blackberries provides 1.4 g vs 1.1 g in Kiwi (Kiwifruit) (+0.25 g, +22%).

Higher Dietary Fiber

+77%

Blackberries

Blackberries provides 5.3 g vs 3.0 g in Kiwi (Kiwifruit) (+2.3 g, +77%).

Higher Vitamin C

+341%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 21.0 mg in Blackberries (+71.7 mg, +341%).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Kiwi (Kiwifruit)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Kiwi (Kiwifruit) higher

Blackberries

43 kcal2% DV

Kiwi (Kiwifruit)

61 kcal3% DV

Kiwi (Kiwifruit) provides 61 kcal vs 43 kcal in Blackberries (+18 kcal, +42%).

ProteinBlackberries higher

Blackberries

1.4 g3% DV

Kiwi (Kiwifruit)

1.1 g2% DV

Blackberries provides 1.4 g vs 1.1 g in Kiwi (Kiwifruit) (+0.25 g, +22%).

CarbohydratesKiwi (Kiwifruit) higher

Blackberries

9.6 g3% DV

Kiwi (Kiwifruit)

14.7 g5% DV

Kiwi (Kiwifruit) provides 14.7 g vs 9.6 g in Blackberries (+5.1 g, +53%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Kiwi (Kiwifruit)

3.0 g11% DV

Blackberries provides 5.3 g vs 3.0 g in Kiwi (Kiwifruit) (+2.3 g, +77%).

Total FatSimilar

Blackberries

0.49 g1% DV

Kiwi (Kiwifruit)

0.52 g1% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of total fat (0.49 g).

Total SugarsKiwi (Kiwifruit) higher

Blackberries

4.9 g10% DV

Kiwi (Kiwifruit)

9.0 g18% DV

Kiwi (Kiwifruit) provides 9.0 g vs 4.9 g in Blackberries (+4.1 g, +84%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Blackberries

21.0 mg23% DV

Kiwi (Kiwifruit)

92.7 mg103% DV

Kiwi (Kiwifruit) provides 92.7 mg vs 21.0 mg in Blackberries (+71.7 mg, +341%).

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Kiwi (Kiwifruit)

4.0 µg

Blackberries provides 11 µg vs 4.0 µg in Kiwi (Kiwifruit) (+7.0 µg, +175%).

Vitamin DSimilar

Blackberries

0 µg

Kiwi (Kiwifruit)

0 µg

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Blackberries

1.2 mg8% DV

Kiwi (Kiwifruit)

1.5 mg10% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 1.2 mg in Blackberries (+0.29 mg, +25%).

Vitamin KKiwi (Kiwifruit) higher

Blackberries

20 µg17% DV

Kiwi (Kiwifruit)

40 µg34% DV

Kiwi (Kiwifruit) provides 40 µg vs 20 µg in Blackberries (+20 µg, +104%).

Folate (DFE)Similar

Blackberries

25 µg6% DV

Kiwi (Kiwifruit)

25 µg6% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of folate (dfe) (25 µg).

Thiamin (Vitamin B1)Similar

Blackberries

0.02 mg2% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.03 mg2% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.65 mg4% DV

Kiwi (Kiwifruit)

0.34 mg2% DV

Blackberries provides 0.65 mg vs 0.34 mg in Kiwi (Kiwifruit) (+0.31 mg, +89%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.28 mg6% DV

Kiwi (Kiwifruit)

0.18 mg4% DV

Blackberries provides 0.28 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.09 mg, +51%).

Vitamin B6Similar

Blackberries

0.03 mg2% DV

Kiwi (Kiwifruit)

0.06 mg4% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Similar

Blackberries

0 µg

Kiwi (Kiwifruit)

0 µg

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Blackberries

1.0 mg

Kiwi (Kiwifruit)

3.0 mg

Kiwi (Kiwifruit) provides 3.0 mg vs 1.0 mg in Blackberries (+2.0 mg, +200%).

PotassiumKiwi (Kiwifruit) higher

Blackberries

162 mg3% DV

Kiwi (Kiwifruit)

312 mg7% DV

Kiwi (Kiwifruit) provides 312 mg vs 162 mg in Blackberries (+150 mg, +93%).

CalciumKiwi (Kiwifruit) higher

Blackberries

29.0 mg2% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 29.0 mg in Blackberries (+5.0 mg, +17%).

IronBlackberries higher

Blackberries

0.62 mg3% DV

Kiwi (Kiwifruit)

0.31 mg2% DV

Blackberries provides 0.62 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.31 mg, +100%).

MagnesiumBlackberries higher

Blackberries

20.0 mg5% DV

Kiwi (Kiwifruit)

17.0 mg4% DV

Blackberries provides 20.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+3.0 mg, +18%).

PhosphorusKiwi (Kiwifruit) higher

Blackberries

22.0 mg2% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 22.0 mg in Blackberries (+12.0 mg, +55%).

ZincBlackberries higher

Blackberries

0.53 mg5% DV

Kiwi (Kiwifruit)

0.14 mg1% DV

Blackberries provides 0.53 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.39 mg, +279%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.01 g

Kiwi (Kiwifruit)

0.03 g

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.01 g).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

Macronutrients6 nutrients

Calories (Energy)Blackberries higher

Blackberries

62 kcal3% DV

Kiwi (Kiwifruit)

42 kcal2% DV

Blackberries provides 62 kcal vs 42 kcal in Kiwi (Kiwifruit) (+20 kcal, +47%).

ProteinBlackberries higher

Blackberries

2.0 g4% DV

Kiwi (Kiwifruit)

0.79 g2% DV

Blackberries provides 2.0 g vs 0.79 g in Kiwi (Kiwifruit) (+1.2 g, +154%).

CarbohydratesBlackberries higher

Blackberries

13.8 g5% DV

Kiwi (Kiwifruit)

10.1 g4% DV

Blackberries provides 13.8 g vs 10.1 g in Kiwi (Kiwifruit) (+3.7 g, +37%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Kiwi (Kiwifruit)

2.1 g7% DV

Blackberries provides 7.6 g vs 2.1 g in Kiwi (Kiwifruit) (+5.6 g, +269%).

Total FatBlackberries higher

Blackberries

0.71 g1% DV

Kiwi (Kiwifruit)

0.36 g

Blackberries provides 0.71 g vs 0.36 g in Kiwi (Kiwifruit) (+0.35 g, +97%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Kiwi (Kiwifruit)

6.2 g12% DV

Blackberries provides 7.0 g vs 6.2 g in Kiwi (Kiwifruit) (+0.82 g, +13%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Blackberries

30.2 mg34% DV

Kiwi (Kiwifruit)

64.0 mg71% DV

Kiwi (Kiwifruit) provides 64.0 mg vs 30.2 mg in Blackberries (+33.7 mg, +112%).

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Kiwi (Kiwifruit)

2.8 µg

Blackberries provides 16 µg vs 2.8 µg in Kiwi (Kiwifruit) (+13 µg, +474%).

Vitamin DSimilar

Blackberries

0 µg

Kiwi (Kiwifruit)

0 µg

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Kiwi (Kiwifruit)

1.0 mg7% DV

Blackberries provides 1.7 mg vs 1.0 mg in Kiwi (Kiwifruit) (+0.68 mg, +67%).

Vitamin KSimilar

Blackberries

29 µg24% DV

Kiwi (Kiwifruit)

28 µg23% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin k (29 µg).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Kiwi (Kiwifruit)

17 µg4% DV

Blackberries provides 36 µg vs 17 µg in Kiwi (Kiwifruit) (+19 µg, +109%).

Thiamin (Vitamin B1)Similar

Blackberries

0.03 mg2% DV

Kiwi (Kiwifruit)

0.02 mg2% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.04 mg3% DV

Kiwi (Kiwifruit)

0.02 mg1% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Kiwi (Kiwifruit)

0.24 mg1% DV

Blackberries provides 0.93 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.69 mg, +295%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.40 mg8% DV

Kiwi (Kiwifruit)

0.13 mg3% DV

Blackberries provides 0.40 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.27 mg, +215%).

Vitamin B6Similar

Blackberries

0.04 mg3% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Blackberries

0 µg

Kiwi (Kiwifruit)

0 µg

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Blackberries

1.4 mg

Kiwi (Kiwifruit)

2.1 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 1.4 mg in Blackberries (+0.63 mg, +44%).

PotassiumBlackberries higher

Blackberries

233 mg5% DV

Kiwi (Kiwifruit)

215 mg5% DV

Blackberries provides 233 mg vs 215 mg in Kiwi (Kiwifruit) (+18.0 mg, +8%).

CalciumBlackberries higher

Blackberries

41.8 mg3% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Blackberries provides 41.8 mg vs 23.5 mg in Kiwi (Kiwifruit) (+18.3 mg, +78%).

IronBlackberries higher

Blackberries

0.89 mg5% DV

Kiwi (Kiwifruit)

0.21 mg1% DV

Blackberries provides 0.89 mg vs 0.21 mg in Kiwi (Kiwifruit) (+0.68 mg, +317%).

MagnesiumBlackberries higher

Blackberries

28.8 mg7% DV

Kiwi (Kiwifruit)

11.7 mg3% DV

Blackberries provides 28.8 mg vs 11.7 mg in Kiwi (Kiwifruit) (+17.1 mg, +146%).

PhosphorusBlackberries higher

Blackberries

31.7 mg3% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Blackberries provides 31.7 mg vs 23.5 mg in Kiwi (Kiwifruit) (+8.2 mg, +35%).

ZincBlackberries higher

Blackberries

0.76 mg7% DV

Kiwi (Kiwifruit)

0.10 mg1% DV

Blackberries provides 0.76 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.67 mg, +690%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.02 g

Kiwi (Kiwifruit)

0.02 g

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.02 g).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Kiwi (Kiwifruit)

100 kcal5% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (100 kcal).

ProteinBlackberries higher

Blackberries

3.2 g6% DV

Kiwi (Kiwifruit)

1.9 g4% DV

Blackberries provides 3.2 g vs 1.9 g in Kiwi (Kiwifruit) (+1.4 g, +73%).

CarbohydratesKiwi (Kiwifruit) higher

Blackberries

22.4 g8% DV

Kiwi (Kiwifruit)

24.0 g9% DV

Kiwi (Kiwifruit) provides 24.0 g vs 22.4 g in Blackberries (+1.7 g, +7%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Kiwi (Kiwifruit)

4.9 g18% DV

Blackberries provides 12.3 g vs 4.9 g in Kiwi (Kiwifruit) (+7.4 g, +151%).

Total FatBlackberries higher

Blackberries

1.1 g1% DV

Kiwi (Kiwifruit)

0.85 g1% DV

Blackberries provides 1.1 g vs 0.85 g in Kiwi (Kiwifruit) (+0.29 g, +34%).

Total SugarsKiwi (Kiwifruit) higher

Blackberries

11.4 g23% DV

Kiwi (Kiwifruit)

14.7 g29% DV

Kiwi (Kiwifruit) provides 14.7 g vs 11.4 g in Blackberries (+3.4 g, +30%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Blackberries

48.9 mg54% DV

Kiwi (Kiwifruit)

152 mg169% DV

Kiwi (Kiwifruit) provides 152 mg vs 48.9 mg in Blackberries (+103 mg, +211%).

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Kiwi (Kiwifruit)

6.6 µg1% DV

Blackberries provides 26 µg vs 6.6 µg in Kiwi (Kiwifruit) (+19 µg, +291%).

Vitamin DSimilar

Blackberries

0 µg

Kiwi (Kiwifruit)

0 µg

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Kiwi (Kiwifruit)

2.4 mg16% DV

Blackberries provides 2.7 mg vs 2.4 mg in Kiwi (Kiwifruit) (+0.33 mg, +14%).

Vitamin KKiwi (Kiwifruit) higher

Blackberries

46 µg38% DV

Kiwi (Kiwifruit)

66 µg55% DV

Kiwi (Kiwifruit) provides 66 µg vs 46 µg in Blackberries (+20 µg, +43%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Kiwi (Kiwifruit)

41 µg10% DV

Blackberries provides 58 µg vs 41 µg in Kiwi (Kiwifruit) (+17 µg, +42%).

Thiamin (Vitamin B1)Similar

Blackberries

0.05 mg4% DV

Kiwi (Kiwifruit)

0.04 mg4% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

1.5 mg9% DV

Kiwi (Kiwifruit)

0.56 mg3% DV

Blackberries provides 1.5 mg vs 0.56 mg in Kiwi (Kiwifruit) (+0.95 mg, +169%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Kiwi (Kiwifruit)

0.30 mg6% DV

Blackberries provides 0.64 mg vs 0.30 mg in Kiwi (Kiwifruit) (+0.34 mg, +114%).

Vitamin B6Similar

Blackberries

0.07 mg4% DV

Kiwi (Kiwifruit)

0.10 mg6% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Blackberries

0 µg

Kiwi (Kiwifruit)

0 µg

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Blackberries

2.3 mg

Kiwi (Kiwifruit)

4.9 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 2.3 mg in Blackberries (+2.6 mg, +111%).

PotassiumKiwi (Kiwifruit) higher

Blackberries

377 mg8% DV

Kiwi (Kiwifruit)

512 mg11% DV

Kiwi (Kiwifruit) provides 512 mg vs 377 mg in Blackberries (+134 mg, +36%).

CalciumBlackberries higher

Blackberries

67.6 mg5% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Blackberries provides 67.6 mg vs 55.8 mg in Kiwi (Kiwifruit) (+11.8 mg, +21%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Kiwi (Kiwifruit)

0.51 mg3% DV

Blackberries provides 1.4 mg vs 0.51 mg in Kiwi (Kiwifruit) (+0.94 mg, +184%).

MagnesiumBlackberries higher

Blackberries

46.6 mg11% DV

Kiwi (Kiwifruit)

27.9 mg7% DV

Blackberries provides 46.6 mg vs 27.9 mg in Kiwi (Kiwifruit) (+18.7 mg, +67%).

PhosphorusKiwi (Kiwifruit) higher

Blackberries

51.3 mg4% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 51.3 mg in Blackberries (+4.5 mg, +9%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Kiwi (Kiwifruit)

0.23 mg2% DV

Blackberries provides 1.2 mg vs 0.23 mg in Kiwi (Kiwifruit) (+1.0 mg, +438%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.03 g

Kiwi (Kiwifruit)

0.05 g

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.03 g).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Kiwi (Kiwifruit)

300 kcal15% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (300 kcal).

ProteinBlackberries higher

Blackberries

9.7 g19% DV

Kiwi (Kiwifruit)

5.6 g11% DV

Blackberries provides 9.7 g vs 5.6 g in Kiwi (Kiwifruit) (+4.1 g, +73%).

CarbohydratesKiwi (Kiwifruit) higher

Blackberries

67.1 g24% DV

Kiwi (Kiwifruit)

72.1 g26% DV

Kiwi (Kiwifruit) provides 72.1 g vs 67.1 g in Blackberries (+5.0 g, +8%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Kiwi (Kiwifruit)

14.8 g53% DV

Blackberries provides 37.0 g vs 14.8 g in Kiwi (Kiwifruit) (+22.2 g, +151%).

Total FatBlackberries higher

Blackberries

3.4 g4% DV

Kiwi (Kiwifruit)

2.6 g3% DV

Blackberries provides 3.4 g vs 2.6 g in Kiwi (Kiwifruit) (+0.86 g, +34%).

Total SugarsKiwi (Kiwifruit) higher

Blackberries

34.1 g68% DV

Kiwi (Kiwifruit)

44.2 g88% DV

Kiwi (Kiwifruit) provides 44.2 g vs 34.1 g in Blackberries (+10.2 g, +30%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Blackberries

147 mg163% DV

Kiwi (Kiwifruit)

456 mg507% DV

Kiwi (Kiwifruit) provides 456 mg vs 147 mg in Blackberries (+310 mg, +211%).

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Kiwi (Kiwifruit)

20 µg2% DV

Blackberries provides 77 µg vs 20 µg in Kiwi (Kiwifruit) (+57 µg, +290%).

Vitamin DSimilar

Blackberries

0 µg

Kiwi (Kiwifruit)

0 µg

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Kiwi (Kiwifruit)

7.2 mg48% DV

Blackberries provides 8.2 mg vs 7.2 mg in Kiwi (Kiwifruit) (+0.98 mg, +14%).

Vitamin KKiwi (Kiwifruit) higher

Blackberries

138 µg115% DV

Kiwi (Kiwifruit)

198 µg165% DV

Kiwi (Kiwifruit) provides 198 µg vs 138 µg in Blackberries (+60 µg, +43%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Kiwi (Kiwifruit)

123 µg31% DV

Blackberries provides 175 µg vs 123 µg in Kiwi (Kiwifruit) (+52 µg, +42%).

Thiamin (Vitamin B1)Similar

Blackberries

0.14 mg12% DV

Kiwi (Kiwifruit)

0.13 mg11% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.14 mg).

Riboflavin (Vitamin B2)Blackberries higher

Blackberries

0.18 mg14% DV

Kiwi (Kiwifruit)

0.12 mg9% DV

Blackberries provides slightly more riboflavin (vitamin b2) (0.18 mg vs 0.12 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

4.5 mg28% DV

Kiwi (Kiwifruit)

1.7 mg10% DV

Blackberries provides 4.5 mg vs 1.7 mg in Kiwi (Kiwifruit) (+2.8 mg, +169%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Kiwi (Kiwifruit)

0.90 mg18% DV

Blackberries provides 1.9 mg vs 0.90 mg in Kiwi (Kiwifruit) (+1.0 mg, +114%).

Vitamin B6Kiwi (Kiwifruit) higher

Blackberries

0.21 mg12% DV

Kiwi (Kiwifruit)

0.31 mg18% DV

Kiwi (Kiwifruit) provides 0.31 mg vs 0.21 mg in Blackberries (+0.10 mg, +48%).

Vitamin B12Similar

Blackberries

0 µg

Kiwi (Kiwifruit)

0 µg

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Blackberries

7.0 mg

Kiwi (Kiwifruit)

14.8 mg1% DV

Kiwi (Kiwifruit) provides 14.8 mg vs 7.0 mg in Blackberries (+7.8 mg, +111%).

PotassiumKiwi (Kiwifruit) higher

Blackberries

1,131 mg24% DV

Kiwi (Kiwifruit)

1,535 mg33% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 1,131 mg in Blackberries (+404 mg, +36%).

CalciumBlackberries higher

Blackberries

202 mg16% DV

Kiwi (Kiwifruit)

167 mg13% DV

Blackberries provides 202 mg vs 167 mg in Kiwi (Kiwifruit) (+35.1 mg, +21%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Kiwi (Kiwifruit)

1.5 mg8% DV

Blackberries provides 4.3 mg vs 1.5 mg in Kiwi (Kiwifruit) (+2.8 mg, +184%).

MagnesiumBlackberries higher

Blackberries

140 mg33% DV

Kiwi (Kiwifruit)

83.6 mg20% DV

Blackberries provides 140 mg vs 83.6 mg in Kiwi (Kiwifruit) (+56.0 mg, +67%).

PhosphorusKiwi (Kiwifruit) higher

Blackberries

154 mg12% DV

Kiwi (Kiwifruit)

167 mg13% DV

Kiwi (Kiwifruit) provides 167 mg vs 154 mg in Blackberries (+13.7 mg, +9%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Kiwi (Kiwifruit)

0.69 mg6% DV

Blackberries provides 3.7 mg vs 0.69 mg in Kiwi (Kiwifruit) (+3.0 mg, +437%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.10 g

Kiwi (Kiwifruit)

0.14 g1% DV

Both Blackberries and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.10 g).

Blackberries vs Kiwi (Kiwifruit)

Blackberries

Kiwi (Kiwifruit)

Nutritional Takeaways

Comparison Summary