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Blackberry vs Blueberry - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 29, 2020
Education: Nutrition & Microbiology at YSU
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
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 29, 2020

Infographic

Blackberry vs Blueberry infographic
Infographic link

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 Calcium +383.3%
Contains more Iron +121.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +83.3%
Contains more Potassium +110.4%
Contains more Zinc +231.3%
Contains more Copper +189.5%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Contains more Calcium +383.3%
Contains more Iron +121.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +83.3%
Contains more Potassium +110.4%
Contains more Zinc +231.3%
Contains more Copper +189.5%
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 A +296.3%
Contains more Vitamin E +105.3%
Contains more Vitamin C +116.5%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +122.6%
Contains more Folate +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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin A +296.3%
Contains more Vitamin E +105.3%
Contains more Vitamin C +116.5%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +122.6%
Contains more Folate +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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Blueberry Opinion
Net carbs 4.31g 12.09g Blueberry
Protein 1.39g 0.74g Blackberry
Fats 0.49g 0.33g Blackberry
Carbs 9.61g 14.49g Blueberry
Calories 43kcal 57kcal Blueberry
Starch 0g 0.03g Blueberry
Fructose 2.4g 4.97g Blueberry
Sugar 4.88g 9.96g Blackberry
Fiber 5.3g 2.4g Blackberry
Calcium 29mg 6mg Blackberry
Iron 0.62mg 0.28mg Blackberry
Magnesium 20mg 6mg Blackberry
Phosphorus 22mg 12mg Blackberry
Potassium 162mg 77mg Blackberry
Sodium 1mg 1mg
Zinc 0.53mg 0.16mg Blackberry
Copper 0.165mg 0.057mg Blackberry
Vitamin A 214IU 54IU Blackberry
Vitamin E 1.17mg 0.57mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 9.7mg Blackberry
Vitamin B1 0.02mg 0.037mg Blueberry
Vitamin B2 0.026mg 0.041mg Blueberry
Vitamin B3 0.646mg 0.418mg Blackberry
Vitamin B5 0.276mg 0.124mg Blackberry
Vitamin B6 0.03mg 0.052mg Blueberry
Folate 25µg 6µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 19.3µg Blackberry
Tryptophan mg 0.003mg Blueberry
Threonine mg 0.02mg Blueberry
Isoleucine mg 0.023mg Blueberry
Leucine mg 0.044mg Blueberry
Lysine mg 0.013mg Blueberry
Methionine mg 0.012mg Blueberry
Phenylalanine mg 0.026mg Blueberry
Valine mg 0.031mg Blueberry
Histidine mg 0.011mg Blueberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.028g Blackberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.28g 0.146g Blackberry

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Blackberry
12
Blueberry
Mineral Summary Score
17
Blackberry
7
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 food.
Protein
8%
Blackberry
4%
Blueberry
Carbohydrates
10%
Blackberry
14%
Blueberry
Fats
2%
Blackberry
2%
Blueberry

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (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 - 28)
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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.