Side-by-Side Comparison

Blackberries vs Walnuts (English, Halves)

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 raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-93%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 654 kcal, 611 kcal less).

Higher Protein

+996%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 15.2 g vs 1.4 g in Blackberries (+13.8 g, +996%).

Higher Dietary Fiber

+26%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 5.3 g in Blackberries (+1.4 g, +26%).

Higher Vitamin C

+1515%

Blackberries

Blackberries provides 21.0 mg vs 1.3 mg in Walnuts (English, Halves) (+19.7 mg, +1515%).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Blackberries

43 kcal2% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 43 kcal in Blackberries (+611 kcal, +1421%).

ProteinWalnuts (English, Halves) higher

Blackberries

1.4 g3% DV

Walnuts (English, Halves)

15.2 g30% DV

Walnuts (English, Halves) provides 15.2 g vs 1.4 g in Blackberries (+13.8 g, +996%).

CarbohydratesWalnuts (English, Halves) higher

Blackberries

9.6 g3% DV

Walnuts (English, Halves)

13.7 g5% DV

Walnuts (English, Halves) provides 13.7 g vs 9.6 g in Blackberries (+4.1 g, +43%).

Dietary FiberWalnuts (English, Halves) higher

Blackberries

5.3 g19% DV

Walnuts (English, Halves)

6.7 g24% DV

Walnuts (English, Halves) provides 6.7 g vs 5.3 g in Blackberries (+1.4 g, +26%).

Total FatWalnuts (English, Halves) higher

Blackberries

0.49 g1% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 0.49 g in Blackberries (+64.7 g, +13208%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Walnuts (English, Halves)

2.6 g5% DV

Blackberries provides 4.9 g vs 2.6 g in Walnuts (English, Halves) (+2.3 g, +87%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Walnuts (English, Halves)

1.3 mg1% DV

Blackberries provides 21.0 mg vs 1.3 mg in Walnuts (English, Halves) (+19.7 mg, +1515%).

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Walnuts (English, Halves)

1.0 µg

Blackberries provides 11 µg vs 1.0 µg in Walnuts (English, Halves) (+10 µg, +1000%).

Vitamin DSimilar

Blackberries

0 µg

Walnuts (English, Halves)

0 µg

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Walnuts (English, Halves)

0.70 mg5% DV

Blackberries provides 1.2 mg vs 0.70 mg in Walnuts (English, Halves) (+0.47 mg, +67%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Walnuts (English, Halves)

2.7 µg2% DV

Blackberries provides 20 µg vs 2.7 µg in Walnuts (English, Halves) (+17 µg, +633%).

Folate (DFE)Walnuts (English, Halves) higher

Blackberries

25 µg6% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 25 µg in Blackberries (+73 µg, +292%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Blackberries

0.02 mg2% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.02 mg in Blackberries (+0.32 mg, +1605%).

Riboflavin (Vitamin B2)Walnuts (English, Halves) higher

Blackberries

0.03 mg2% DV

Walnuts (English, Halves)

0.15 mg12% DV

Walnuts (English, Halves) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.03 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Blackberries

0.65 mg4% DV

Walnuts (English, Halves)

1.1 mg7% DV

Walnuts (English, Halves) provides 1.1 mg vs 0.65 mg in Blackberries (+0.48 mg, +74%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Blackberries

0.28 mg6% DV

Walnuts (English, Halves)

0.57 mg11% DV

Walnuts (English, Halves) provides 0.57 mg vs 0.28 mg in Blackberries (+0.29 mg, +107%).

Vitamin B6Walnuts (English, Halves) higher

Blackberries

0.03 mg2% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.03 mg in Blackberries (+0.51 mg, +1690%).

Vitamin B12Similar

Blackberries

0 µg

Walnuts (English, Halves)

0 µg

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWalnuts (English, Halves) higher

Blackberries

1.0 mg

Walnuts (English, Halves)

2.0 mg

Walnuts (English, Halves) provides 2.0 mg vs 1.0 mg in Blackberries (+1.0 mg, +100%).

PotassiumWalnuts (English, Halves) higher

Blackberries

162 mg3% DV

Walnuts (English, Halves)

441 mg9% DV

Walnuts (English, Halves) provides 441 mg vs 162 mg in Blackberries (+279 mg, +172%).

CalciumWalnuts (English, Halves) higher

Blackberries

29.0 mg2% DV

Walnuts (English, Halves)

98.0 mg8% DV

Walnuts (English, Halves) provides 98.0 mg vs 29.0 mg in Blackberries (+69.0 mg, +238%).

IronWalnuts (English, Halves) higher

Blackberries

0.62 mg3% DV

Walnuts (English, Halves)

2.9 mg16% DV

Walnuts (English, Halves) provides 2.9 mg vs 0.62 mg in Blackberries (+2.3 mg, +369%).

MagnesiumWalnuts (English, Halves) higher

Blackberries

20.0 mg5% DV

Walnuts (English, Halves)

158 mg38% DV

Walnuts (English, Halves) provides 158 mg vs 20.0 mg in Blackberries (+138 mg, +690%).

PhosphorusWalnuts (English, Halves) higher

Blackberries

22.0 mg2% DV

Walnuts (English, Halves)

346 mg28% DV

Walnuts (English, Halves) provides 346 mg vs 22.0 mg in Blackberries (+324 mg, +1473%).

ZincWalnuts (English, Halves) higher

Blackberries

0.53 mg5% DV

Walnuts (English, Halves)

3.1 mg28% DV

Walnuts (English, Halves) provides 3.1 mg vs 0.53 mg in Blackberries (+2.6 mg, +483%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Blackberries

0.01 g

Walnuts (English, Halves)

6.1 g31% DV

Walnuts (English, Halves) provides 6.1 g vs 0.01 g in Blackberries (+6.1 g, +43686%).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Blackberries

62 kcal3% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 62 kcal in Blackberries (+121 kcal, +196%).

ProteinWalnuts (English, Halves) higher

Blackberries

2.0 g4% DV

Walnuts (English, Halves)

4.3 g9% DV

Walnuts (English, Halves) provides 4.3 g vs 2.0 g in Blackberries (+2.3 g, +113%).

CarbohydratesBlackberries higher

Blackberries

13.8 g5% DV

Walnuts (English, Halves)

3.8 g1% DV

Blackberries provides 13.8 g vs 3.8 g in Walnuts (English, Halves) (+10.0 g, +260%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Walnuts (English, Halves)

1.9 g7% DV

Blackberries provides 7.6 g vs 1.9 g in Walnuts (English, Halves) (+5.8 g, +307%).

Total FatWalnuts (English, Halves) higher

Blackberries

0.71 g1% DV

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 0.71 g in Blackberries (+17.6 g, +2488%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Walnuts (English, Halves)

0.73 g1% DV

Blackberries provides 7.0 g vs 0.73 g in Walnuts (English, Halves) (+6.3 g, +862%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Walnuts (English, Halves)

0.36 mg

Blackberries provides 30.2 mg vs 0.36 mg in Walnuts (English, Halves) (+29.9 mg, +8208%).

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Walnuts (English, Halves)

0.3 µg

Blackberries provides 16 µg vs 0.3 µg in Walnuts (English, Halves) (+16 µg, +5557%).

Vitamin DSimilar

Blackberries

0 µg

Walnuts (English, Halves)

0 µg

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Walnuts (English, Halves)

0.20 mg1% DV

Blackberries provides 1.7 mg vs 0.20 mg in Walnuts (English, Halves) (+1.5 mg, +760%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Walnuts (English, Halves)

0.8 µg1% DV

Blackberries provides 29 µg vs 0.8 µg in Walnuts (English, Halves) (+28 µg, +3671%).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Walnuts (English, Halves)

27 µg7% DV

Blackberries provides 36 µg vs 27 µg in Walnuts (English, Halves) (+8.6 µg, +31%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Blackberries

0.03 mg2% DV

Walnuts (English, Halves)

0.10 mg8% DV

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.04 mg3% DV

Walnuts (English, Halves)

0.04 mg3% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Walnuts (English, Halves)

0.32 mg2% DV

Blackberries provides 0.93 mg vs 0.32 mg in Walnuts (English, Halves) (+0.62 mg, +195%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.40 mg8% DV

Walnuts (English, Halves)

0.16 mg3% DV

Blackberries provides 0.40 mg vs 0.16 mg in Walnuts (English, Halves) (+0.24 mg, +149%).

Vitamin B6Walnuts (English, Halves) higher

Blackberries

0.04 mg3% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.04 mg).

Vitamin B12Similar

Blackberries

0 µg

Walnuts (English, Halves)

0 µg

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

1.4 mg

Walnuts (English, Halves)

0.56 mg

Blackberries provides 1.4 mg vs 0.56 mg in Walnuts (English, Halves) (+0.88 mg, +157%).

PotassiumBlackberries higher

Blackberries

233 mg5% DV

Walnuts (English, Halves)

123 mg3% DV

Blackberries provides 233 mg vs 123 mg in Walnuts (English, Halves) (+110 mg, +89%).

CalciumBlackberries higher

Blackberries

41.8 mg3% DV

Walnuts (English, Halves)

27.4 mg2% DV

Blackberries provides 41.8 mg vs 27.4 mg in Walnuts (English, Halves) (+14.3 mg, +52%).

IronBlackberries higher

Blackberries

0.89 mg5% DV

Walnuts (English, Halves)

0.81 mg5% DV

Blackberries provides 0.89 mg vs 0.81 mg in Walnuts (English, Halves) (+0.08 mg, +10%).

MagnesiumWalnuts (English, Halves) higher

Blackberries

28.8 mg7% DV

Walnuts (English, Halves)

44.2 mg11% DV

Walnuts (English, Halves) provides 44.2 mg vs 28.8 mg in Blackberries (+15.4 mg, +54%).

PhosphorusWalnuts (English, Halves) higher

Blackberries

31.7 mg3% DV

Walnuts (English, Halves)

96.9 mg8% DV

Walnuts (English, Halves) provides 96.9 mg vs 31.7 mg in Blackberries (+65.2 mg, +206%).

ZincWalnuts (English, Halves) higher

Blackberries

0.76 mg7% DV

Walnuts (English, Halves)

0.87 mg8% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.76 mg in Blackberries (+0.10 mg, +13%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Blackberries

0.02 g

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.02 g in Blackberries (+1.7 g, +8414%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of calories (energy) (100 kcal).

ProteinBlackberries higher

Blackberries

3.2 g6% DV

Walnuts (English, Halves)

2.3 g5% DV

Blackberries provides 3.2 g vs 2.3 g in Walnuts (English, Halves) (+0.95 g, +42%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Walnuts (English, Halves)

2.1 g1% DV

Blackberries provides 22.4 g vs 2.1 g in Walnuts (English, Halves) (+20.3 g, +989%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Walnuts (English, Halves)

1.0 g4% DV

Blackberries provides 12.3 g vs 1.0 g in Walnuts (English, Halves) (+11.3 g, +1129%).

Total FatWalnuts (English, Halves) higher

Blackberries

1.1 g1% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 1.1 g in Blackberries (+8.6 g, +757%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Walnuts (English, Halves)

0.39 g1% DV

Blackberries provides 11.4 g vs 0.39 g in Walnuts (English, Halves) (+11.0 g, +2804%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Walnuts (English, Halves)

0.20 mg

Blackberries provides 48.9 mg vs 0.20 mg in Walnuts (English, Halves) (+48.7 mg, +24992%).

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Walnuts (English, Halves)

0.2 µg

Blackberries provides 26 µg vs 0.2 µg in Walnuts (English, Halves) (+25 µg, +16987%).

Vitamin DSimilar

Blackberries

0 µg

Walnuts (English, Halves)

0 µg

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Walnuts (English, Halves)

0.11 mg1% DV

Blackberries provides 2.7 mg vs 0.11 mg in Walnuts (English, Halves) (+2.6 mg, +2496%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Walnuts (English, Halves)

0.4 µg

Blackberries provides 46 µg vs 0.4 µg in Walnuts (English, Halves) (+46 µg, +11291%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Walnuts (English, Halves)

15 µg4% DV

Blackberries provides 58 µg vs 15 µg in Walnuts (English, Halves) (+44 µg, +296%).

Thiamin (Vitamin B1)Similar

Blackberries

0.05 mg4% DV

Walnuts (English, Halves)

0.05 mg4% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Walnuts (English, Halves)

0.02 mg2% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

1.5 mg9% DV

Walnuts (English, Halves)

0.17 mg1% DV

Blackberries provides 1.5 mg vs 0.17 mg in Walnuts (English, Halves) (+1.3 mg, +792%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Walnuts (English, Halves)

0.09 mg2% DV

Blackberries provides 0.64 mg vs 0.09 mg in Walnuts (English, Halves) (+0.56 mg, +652%).

Vitamin B6Similar

Blackberries

0.07 mg4% DV

Walnuts (English, Halves)

0.08 mg5% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Blackberries

0 µg

Walnuts (English, Halves)

0 µg

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

2.3 mg

Walnuts (English, Halves)

0.30 mg

Blackberries provides 2.3 mg vs 0.30 mg in Walnuts (English, Halves) (+2.0 mg, +677%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Walnuts (English, Halves)

66.1 mg1% DV

Blackberries provides 377 mg vs 66.1 mg in Walnuts (English, Halves) (+311 mg, +471%).

CalciumBlackberries higher

Blackberries

67.6 mg5% DV

Walnuts (English, Halves)

14.7 mg1% DV

Blackberries provides 67.6 mg vs 14.7 mg in Walnuts (English, Halves) (+52.9 mg, +360%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Walnuts (English, Halves)

0.44 mg2% DV

Blackberries provides 1.4 mg vs 0.44 mg in Walnuts (English, Halves) (+1.0 mg, +231%).

MagnesiumBlackberries higher

Blackberries

46.6 mg11% DV

Walnuts (English, Halves)

23.7 mg6% DV

Blackberries provides 46.6 mg vs 23.7 mg in Walnuts (English, Halves) (+22.9 mg, +97%).

PhosphorusSimilar

Blackberries

51.3 mg4% DV

Walnuts (English, Halves)

51.9 mg4% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of phosphorus (51.3 mg).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Walnuts (English, Halves)

0.46 mg4% DV

Blackberries provides 1.2 mg vs 0.46 mg in Walnuts (English, Halves) (+0.77 mg, +166%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Blackberries

0.03 g

Walnuts (English, Halves)

0.92 g5% DV

Walnuts (English, Halves) provides 0.92 g vs 0.03 g in Blackberries (+0.89 g, +2719%).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of calories (energy) (300 kcal).

ProteinBlackberries higher

Blackberries

9.7 g19% DV

Walnuts (English, Halves)

7.0 g14% DV

Blackberries provides 9.7 g vs 7.0 g in Walnuts (English, Halves) (+2.7 g, +38%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Walnuts (English, Halves)

6.3 g2% DV

Blackberries provides 67.1 g vs 6.3 g in Walnuts (English, Halves) (+60.8 g, +964%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Walnuts (English, Halves)

3.1 g11% DV

Blackberries provides 37.0 g vs 3.1 g in Walnuts (English, Halves) (+33.9 g, +1100%).

Total FatWalnuts (English, Halves) higher

Blackberries

3.4 g4% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 3.4 g in Blackberries (+26.6 g, +777%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Walnuts (English, Halves)

1.2 g2% DV

Blackberries provides 34.1 g vs 1.2 g in Walnuts (English, Halves) (+32.9 g, +2737%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Walnuts (English, Halves)

0.60 mg1% DV

Blackberries provides 147 mg vs 0.60 mg in Walnuts (English, Halves) (+146 mg, +24412%).

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Walnuts (English, Halves)

0.5 µg

Blackberries provides 77 µg vs 0.5 µg in Walnuts (English, Halves) (+76 µg, +16591%).

Vitamin DSimilar

Blackberries

0 µg

Walnuts (English, Halves)

0 µg

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Walnuts (English, Halves)

0.32 mg2% DV

Blackberries provides 8.2 mg vs 0.32 mg in Walnuts (English, Halves) (+7.8 mg, +2436%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Walnuts (English, Halves)

1.2 µg1% DV

Blackberries provides 138 µg vs 1.2 µg in Walnuts (English, Halves) (+137 µg, +11028%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Walnuts (English, Halves)

45 µg11% DV

Blackberries provides 175 µg vs 45 µg in Walnuts (English, Halves) (+129 µg, +287%).

Thiamin (Vitamin B1)Similar

Blackberries

0.14 mg12% DV

Walnuts (English, Halves)

0.16 mg13% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.14 mg).

Riboflavin (Vitamin B2)Blackberries higher

Blackberries

0.18 mg14% DV

Walnuts (English, Halves)

0.07 mg5% DV

Blackberries provides slightly more riboflavin (vitamin b2) (0.18 mg vs 0.07 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

4.5 mg28% DV

Walnuts (English, Halves)

0.52 mg3% DV

Blackberries provides 4.5 mg vs 0.52 mg in Walnuts (English, Halves) (+4.0 mg, +771%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Walnuts (English, Halves)

0.26 mg5% DV

Blackberries provides 1.9 mg vs 0.26 mg in Walnuts (English, Halves) (+1.7 mg, +635%).

Vitamin B6Similar

Blackberries

0.21 mg12% DV

Walnuts (English, Halves)

0.25 mg15% DV

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.21 mg).

Vitamin B12Similar

Blackberries

0 µg

Walnuts (English, Halves)

0 µg

Both Blackberries and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

7.0 mg

Walnuts (English, Halves)

0.92 mg

Blackberries provides 7.0 mg vs 0.92 mg in Walnuts (English, Halves) (+6.1 mg, +659%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Walnuts (English, Halves)

203 mg4% DV

Blackberries provides 1,131 mg vs 203 mg in Walnuts (English, Halves) (+928 mg, +457%).

CalciumBlackberries higher

Blackberries

202 mg16% DV

Walnuts (English, Halves)

45.1 mg3% DV

Blackberries provides 202 mg vs 45.1 mg in Walnuts (English, Halves) (+157 mg, +349%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Walnuts (English, Halves)

1.3 mg7% DV

Blackberries provides 4.3 mg vs 1.3 mg in Walnuts (English, Halves) (+3.0 mg, +223%).

MagnesiumBlackberries higher

Blackberries

140 mg33% DV

Walnuts (English, Halves)

72.7 mg17% DV

Blackberries provides 140 mg vs 72.7 mg in Walnuts (English, Halves) (+66.9 mg, +92%).

PhosphorusWalnuts (English, Halves) higher

Blackberries

154 mg12% DV

Walnuts (English, Halves)

159 mg13% DV

Walnuts (English, Halves) provides 159 mg vs 154 mg in Blackberries (+5.6 mg, +4%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Walnuts (English, Halves)

1.4 mg13% DV

Blackberries provides 3.7 mg vs 1.4 mg in Walnuts (English, Halves) (+2.3 mg, +160%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Blackberries

0.10 g

Walnuts (English, Halves)

2.8 g14% DV

Walnuts (English, Halves) provides 2.8 g vs 0.10 g in Blackberries (+2.7 g, +2786%).

Blackberries vs Walnuts (English, Halves)

Blackberries

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary