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Blackberry vs Blueberry - Health impact and Nutrition Comparison

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Blackberry
vs
Blueberry

All berries are known as an essential source of polyphenols, especially anthocyanins, fiber and micronutrients, which are responsible for preventing life threatening diseases, such as various kinds of inflammation, cancer, diabetes and heart diseases. 

Though many scientific studies advise including berries in your everyday meals, it’s, anyway, helpful to sort out which berries are even better. Let’s compare 2 of the widely consumed berries: blackberry and blueberry.

Note that the comparison is made only for raw products and not the processed ones.

Nutrition

Whenever talking about the useful properties of any kind of food, what people are mostly interested in is the nutrients they contain. As of blackberries and blueberries, they are pretty similar to each other except for some nutrients. 

For instance, blackberries contain more potassium and vitamin C while having lower carbohydrate  and sugar amounts, which means that blackberries are a better choice, especially for people with problems regarding blood glucose control. On the other hand, blueberries are rich in vitamin B1, B2 and B6 which are good for skin, brain, as well as nervous system.

Anthocyanins

Another important component of berries due to which berries are considered superfood is a specific type of flavonoid called anthocyanins.

A scientific report in the International Journal of Molecular Sciences states that both blackberries and blueberries contain on average 10 times more anthocyanins than other foods. Eating them, you can improve control over your body fat and blood sugar and have good gut and digestion as well.

Antioxidants

Blackberries and blueberries are also loaded in antioxidant compounds which make them a good help to avoid such disorders as cancer, heart disease and autoimmune diseases.

Best season to buy

You can buy blackberries from May to September, but will find the best ones especially in June and July.

If you want to taste the best and freshest blueberries, you’d better do that  during the season from May to August.

Summary

Although we see these two berries are very similar to each other from the point of nutrition, vitamins and antioxidants, blackberries contain more vitamin C and less carbohydrates and sugars, while blueberries are better when it comes to vitamin B1, B5, B6.

Actually, the differences are so tiny that you can eat them both and gain more benefits.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/
  4. https://www.nutritionletter.tufts.edu/general-nutrition/blueberries-good-for-your-blood-pressure-and-brain

Infographic

Blackberry vs Blueberry infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +121.4%
Contains more Calcium +383.3%
Contains more Potassium +110.4%
Contains more Magnesium +233.3%
Contains more Copper +189.5%
Contains more Zinc +231.3%
Contains more Phosphorus +83.3%
Equal in Sodium - 1
Contains more Iron +121.4%
Contains more Calcium +383.3%
Contains more Potassium +110.4%
Contains more Magnesium +233.3%
Contains more Copper +189.5%
Contains more Zinc +231.3%
Contains more Phosphorus +83.3%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +116.5%
Contains more Vitamin A +296.3%
Contains more Vitamin E +105.3%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +122.6%
Contains more Folate, total +316.7%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +57.7%
Contains more Vitamin B6 +73.3%
Equal in Vitamin K - 19.3
Contains more Vitamin C +116.5%
Contains more Vitamin A +296.3%
Contains more Vitamin E +105.3%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +122.6%
Contains more Folate, total +316.7%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +57.7%
Contains more Vitamin B6 +73.3%
Equal in Vitamin K - 19.3

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Blackberry
13
Blueberry
Mineral Summary Score
11
Blackberry
4
Blueberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Blackberry
4%
Blueberry
Carbohydrates
10%
Blackberry
14%
Blueberry
Fats
2%
Blackberry
2%
Blueberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Blueberry
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Blackberry Blueberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (difference - 5.08g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Blackberry Blueberry Opinion
Calories 43 57 Blueberry
Protein 1.39 0.74 Blackberry
Fats 0.49 0.33 Blackberry
Vitamin C 21 9.7 Blackberry
Carbs 9.61 14.49 Blueberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.28 Blackberry
Calcium 29 6 Blackberry
Potassium 162 77 Blackberry
Magnesium 20 6 Blackberry
Sugars 4.88 9.96 Blueberry
Fiber 5.3 2.4 Blackberry
Copper 0.165 0.057 Blackberry
Zinc 0.53 0.16 Blackberry
Starch 0 0.03 Blueberry
Phosphorus 22 12 Blackberry
Sodium 1 1
Vitamin A 214 54 Blackberry
Vitamin E 1.17 0.57 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.037 Blueberry
Vitamin B2 0.026 0.041 Blueberry
Vitamin B3 0.646 0.418 Blackberry
Vitamin B5 0.276 0.124 Blackberry
Vitamin B6 0.03 0.052 Blueberry
Vitamin B12 0 0
Vitamin K 19.8 19.3 Blackberry
Folate, total 25 6 Blackberry
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.014 0.028 Blackberry
Monounsaturated Fat 0.047 0.047
Polyunsaturated fat 0.28 0.146 Blackberry
Tryptophan 0.003 Blueberry
Threonine 0.02 Blueberry
Isoleucine 0.023 Blueberry
Leucine 0.044 Blueberry
Lysine 0.013 Blueberry
Methionine 0.012 Blueberry
Phenylalanine 0.026 Blueberry
Valine 0.031 Blueberry
Histidine 0.011 Blueberry
Fructose 2.4 4.97 Blueberry
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.