Blackberries vs Acorn stew (Apache)

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Acorn stew (Apache) is higher in more vitamins & minerals

Calories (kcal)

Blackberries 52
Acorn stew 95

Protein (g)

Blackberries 0.840
Acorn stew 6.81

Carbs (g)

Blackberries 9.84
Acorn stew 9.22

Fat (g)

Blackberries 1.07
Acorn stew 3.47

Fiber (g)

Blackberries 3.20
Acorn stew 0.700

Quick answers

Which has more protein?

Acorn stew (Apache) — 6.81g vs 0.840g per 100g.

Which has fewer calories?

Blackberries, wild, raw (Alaska Native) — 52 vs 95 kcal per 100g.

Which is more nutrient-dense?

Acorn stew (Apache) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Blackberries Acorn stew (Apache)
Energy
Energy 52 kcal 95 kcal
Macronutrients
Water 88.1 g 79.8 g
Protein 0.840 g 6.81 g
Total lipid (fat) 1.07 g 3.47 g
Carbohydrate, by difference 9.84 g 9.22 g
Fiber, total dietary 3.20 g 0.700 g
Fats & Fatty Acids
Fatty acids, total saturated — 1.28 g
Fatty acids, total monounsaturated — 1.68 g
Cholesterol — 20.0 mg
Vitamins
Vitamin C, total ascorbic acid 4.70 mg 0 mg
Thiamin (Vitamin B1) 0.060 mg 0.175 mg
Riboflavin (Vitamin B2) 0.144 mg 0.125 mg
Niacin (Vitamin B3) 0.314 mg 2.14 mg
Pantothenic acid (Vitamin B5) 1.26 mg 0.212 mg
Vitamin B-6 — Pyridoxine 0.039 mg 0.055 mg
Biotin (Vitamin B7) 11.0 ug 33.0 ug
Folate, total (Vitamin B9) 0 ug 15.0 ug
Vitamin B-12 — Cobalamin 0 ug 0.680 ug
Vitamin A, RAE 5.00 ug 0 ug
Carotene, beta 27.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.910 mg 0.300 mg
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug 0.900 ug
Minerals
Calcium, Ca 5.00 mg 14.0 mg
Iron, Fe 0.210 mg 1.00 mg
Magnesium, Mg 4.00 mg 12.0 mg
Phosphorus, P 11.0 mg 62.0 mg
Potassium, K 75.0 mg 110 mg
Sodium, Na 6.00 mg 130 mg
Zinc, Zn 0.150 mg 1.60 mg
Copper, Cu 0.222 mg 0.030 mg
Manganese, Mn 0.287 mg 0.140 mg
Selenium, Se — 8.30 ug
Other Nutrients
Energy 219 kj 399 kj
Ash 0.210 g 0.720 g
Total Sugars 3.65 g 0.340 g
Sucrose 0.010 g 0.160 g
Glucose 1.69 g 0 g
Fructose 1.95 g 0 g
Lactose 0 g 0 g
Maltose 0 g 0.190 g
Galactose 0 g 0 g
Starch 0 g 6.57 g
Folic acid (Vitamin B9 — synthetic) 11.0 ug 18.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 11.0 ug 44.0 ug
Betaine 0.200 mg 9.60 mg
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 46.0 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug —
Vitamin E, added 0 mg 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.020 mg 0.120 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.050 mg 0.230 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.020 mg 0.050 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.020 mg 0.020 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0.080 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin K1 — Phylloquinone 5.90 ug 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 0 ug
SFA 8:0 (Caprylic acid) — 0 g
SFA 10:0 (Capric acid) — 0 g
SFA 12:0 (Lauric acid) — 0 g
SFA 14:0 (Myristic acid) — 0.090 g
SFA 15:0 (Pentadecanoic acid) — 0.010 g
SFA 16:0 (Palmitic acid) — 0.750 g
SFA 17:0 (Margaric acid) — 0.040 g
SFA 18:0 (Stearic acid) — 0.390 g
SFA 20:0 (Arachidic acid) — 0 g
SFA 22:0 (Behenic acid) — 0 g
SFA 24:0 (Lignoceric acid) — 0 g
MUFA 14:1 (Myristoleic acid) — 0.020 g
MUFA 15:1 (Pentadecenoic acid) — 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) — 0.110 g
MUFA 17:1 (Heptadecenoic acid) — 0.030 g
MUFA 18:1 (Omega-9, Oleic acid family) — 1.51 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0.010 g
MUFA 22:1 (Omega-9, Erucic acid family) — 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0 g
Fatty acids, total polyunsaturated — 0.297 g
PUFA 18:2 (Omega-6, Linoleic acid) — 0.260 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.010 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 0.020 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) — 0.007 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) — 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0 g
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) — 0 g
PUFA 22:4 (Omega-6, Adrenic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0 g
Tryptophan (EAA) — 0.040 g
Threonine (EAA) — 0.360 g
Isoleucine (EAA, BCAA) — 0.350 g
Leucine (EAA, BCAA) — 0.620 g
Lysine (EAA) — 0.580 g
Methionine (EAA) — 0.160 g
Cystine (conditionally essential) — 0.090 g
Phenylalanine (EAA) — 0.330 g
Tyrosine (conditionally essential) — 0.250 g
Valine (EAA, BCAA) — 0.390 g
Arginine (conditionally essential) — 0.470 g
Histidine (EAA) — 0.230 g
Alanine — 0.450 g
Aspartic acid — 0.830 g
Glutamic acid — 1.51 g
Glycine (conditionally essential) — 0.420 g
Proline (conditionally essential) — 0.460 g
Serine — 0.330 g
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Choline
Choline from glycerophoshocholine 0.100 mg 1.60 mg
Choline from phosphatidylcholine 3.20 mg 26.0 mg
Choline from phosphocholine 0.100 mg 0.300 mg
Choline from sphingomyelin 0.100 mg 5.60 mg
Free Choline 1.40 mg 1.30 mg
Total Choline 4.90 mg 34.0 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Blackberries, wild, raw (Alaska Native) nutrition facts Acorn stew (Apache) nutrition facts Compare other foods →

Dig deeper — biggest differences

Copper, Cu +640% in Blackberries, wild, raw (Alaska Native) Pantothenic acid (Vitamin B5) +493% in Blackberries, wild, raw (Alaska Native) Fiber, total dietary +357% in Blackberries, wild, raw (Alaska Native) Vitamin E (alpha-tocopherol) +203% in Blackberries, wild, raw (Alaska Native)

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