Blackberry vs. Blueberry — Health Impact and Nutrition Comparison

Taste, Smell, and Use

Unripe blackberries can be bitter or sour, but when they are ripe, they have a tart and sweet flavor. In contrast, most blueberries have a sweet taste with a little note of acidity. Blueberries have a sweet, herbaceous smell with oily and melon nuances. Blackberry has a musky-fruity odor. 

Blackberries are famous ingredients for jams, jellies, yogurt, smoothies, and other recipes. In contrast, blueberries are very often used as a topping for pancakes, muffins, or waffles. Blueberries are widely consumed along with oatmeal as a healthy breakfast. 

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.

Macronutrients

The infographic below shows that blue and blackberries contain more than 80% water. Generally, they differ in carb content: blueberry has more carbs than blackberry. Let's examine this deeper in the corresponding paragraphs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Blackberry

4

Protein: 1.39 g

Fats: 0.49 g

Carbs: 9.61 g

Water: 88.15 g

Other: 0.36 g

Blueberry

1

Protein: 0.74 g

Fats: 0.33 g

Carbs: 14.49 g

Water: 84.21 g

Other: 0.23 g

Contains more ProteinProtein	+87.8%
Contains more FatsFats	+48.5%
Contains more OtherOther	+56.5%

Contains more CarbsCarbs

+50.8%

~equal in Water ~84.21g

Carbs

Blackberry is lower in carbs compared to blueberry. Blueberry contains 14.5g of overall carbs, while blackberry provides only 9.6g. 

Blackberry is richer in maltose and galactose — disaccharides that are not present in blueberry. In contrast, blueberry provides twice as much glucose and fructose. 

Fiber

Blackberry is 2 times richer in fiber than blueberry. Blackberries are rich in soluble and insoluble fiber, while blueberries' fiber content is mostly insoluble. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Blackberry

2

Starch: 0 g

Sucrose: 0.07 g

Glucose: 2.31 g

Fructose: 2.4 g

Lactose: 0 g

Maltose: 0.07 g

Galactose: 0.03 g

Blueberry

4

Starch: 0.03 g

Sucrose: 0.11 g

Glucose: 4.88 g

Fructose: 4.97 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%

Contains more StarchStarch	+∞%
Contains more SucroseSucrose	+57.1%
Contains more GlucoseGlucose	+111.3%
Contains more FructoseFructose	+107.1%

~equal in Lactose ~0g

 

Proteins

The amount of protein in both is very low, given that each has around 1g of protein. However, blackberries have a bit more protein. 

Fats

The fat content of blackberry and blueberry is not significant. It is important to mention that neither of them contain any amounts of cholesterol. 

Glycemic index

Blackberry and blueberry have low glycemic indices. Blackberry has a glycemic index 25, whereas blueberry has a GI of 53. Hence, blueberry's GI is two times higher, meaning blueberry consumption leads to relatively faster spikes in blood sugar levels. 

Calories

Blackberry and blueberry are low in calories. Blackberry is 14 units lower in calories compared to blueberry.

Vitamins

Blueberry is richer in vitamins B1, B2, and B6. Blackberry is richer in vitamins A, E, and C.

Blackberry covers 70% of the DV of vitamin C, and blueberry satisfies 12% of the daily need for vitamin B6. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Blackberry

7

Blueberry

3

Contains more Vitamin CVitamin C	+116.5%
Contains more Vitamin AVitamin A	+296.3%
Contains more Vitamin EVitamin E	+105.3%
Contains more Vitamin B3Vitamin B3	+54.5%
Contains more Vitamin B5Vitamin B5	+122.6%
Contains more FolateFolate	+316.7%
Contains more CholineCholine	+41.7%

Contains more Vitamin B1Vitamin B1	+85%
Contains more Vitamin B2Vitamin B2	+57.7%
Contains more Vitamin B6Vitamin B6	+73.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~19.3µg

Minerals

Blackberries are the absolute winner in this section. They are higher in all the minerals than blueberries. Blackberries are especially richer in copper, covering 56% of the DV of it. 

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Blackberry

9

Blueberry

0

Contains more MagnesiumMagnesium	+233.3%
Contains more CalciumCalcium	+383.3%
Contains more PotassiumPotassium	+110.4%
Contains more IronIron	+121.4%
Contains more CopperCopper	+189.5%
Contains more ZincZinc	+231.3%
Contains more PhosphorusPhosphorus	+83.3%
Contains more ManganeseManganese	+92.3%
Contains more SeleniumSelenium	+300%

~equal in Sodium ~1mg

Anthocyanins

Another important component of berries, due to which berries are considered superfoods, 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.

 By eating them, you can improve control over your body fat and blood sugar and have good gut and digestion (1).

Antioxidants

Blackberries and blueberries are also loaded with antioxidant compounds, such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins, and cyanidins, which make them an excellent help to fight free radicals and to avoid such disorders as cancer, heart disease, and autoimmune diseases (2).
However, blueberries are the winners due to their antioxidant content. 

According to a 2004 study, a cup of cultivated blueberries contains 9,019 antioxidants (3).

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Consuming blackberries may positively impact the lipid profile, blood pressure, and inflammatory markers of individuals with metabolic syndrome. As for blueberries, studies show that their consumption may reduce LDL (bad cholesterol) levels in the blood. These effects of berries are important for reducing cardiovascular risk (4.5.6.7).

In addition, recent research has shown that daily consumption of freeze-dried blueberry powder for 12 weeks can significantly improve endothelial function and reduce oxidative stress in postmenopausal women with high blood pressure. These findings suggest that blueberry powder could be a beneficial addition to the diet of women looking to improve their cardiovascular health and reduce their risk of developing related diseases (8).

It should be noted that natural polyphenols obtained through daily berry consumption are safer and more practical for preventing and treating chronic diseases than traditional medications (9).

Brain Health

Blackberries have shown beneficial effects on brain health, instead. Blackberry consumption may improve the signaling in the aging human brain (10). Besides, blackberry polyphenols have neuroprotective effects (11).