Blackberry vs. Blueberry — Health Impact and Nutrition Comparison
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 fewer carbohydrates and sugars. At the same time, blueberries are better in vitamins B1, B5, and B6.
Table of contents
All berries are known as an essential source of polyphenols, especially anthocyanins, dietary fiber, and micronutrients, which are responsible for various health benefits and preventing life-threatening diseases, such as various kinds of inflammation, cancer, diabetes, and chronic diseases.
Though many scientific studies advise including berries in your everyday meals, it’s 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 processed ones.
Blackberry is an edible fruit produced by plants of the genus Rubus from the Rosaceae family. Blueberry, instead, belongs to a different family and genus - genus Vaccinium from the family Ericaceae. This is why they notably differ in appearance: blueberry is a round, true berry, while blackberry is not a berry at all. It is classified as an aggregate fruit. Blackberries' color range lies between deep purple and black when ripe. They are often called black raspberries due to their appearance, similar to raspberries. Check the Blackberry vs. Raspberry comparison article out for more information. What about blueberries? Blueberries are visibly deep blue or deep purple. Their color is brighter than blackberries' color.
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.
When talking about the useful properties of any food, people are most interested in the nutrients they contain. As for blackberries and blueberries, they are pretty similar to each other except for some nutrients. In this section, we will compare the nutrient contents of 100g servings of blackberry and blueberry.
As you see in the infographic below, both blueberry and blackberry contain more than 80% of water. Generally, they differ in carb content: blueberry is higher in carbs than blackberry. Let's examine this deeper in the corresponding paragraphs.
Blackberry is lower in carbs compared to blueberry. Blueberry contains 14.5g of overall carbs, while blackberry provides only 9.6g of them.
Blackberry is richer in maltose and galactose — disaccharides that are not present in blueberry. In contrast, blueberry provides twice as much glucose and fructose.
Blackberry is 2 times richer in fiber than blueberry. Blackberries are rich in both soluble and insoluble fiber, while blueberries' fiber content is mostly insoluble.
Carbohydrate type comparison
The amount of protein in both is very low, given that each has around 1g of protein. However, blackberry has a bit more protein.
The fat content of blackberry and blueberry is not significant. It is important to mention that both of them do not contain any amounts of cholesterol.
Blackberry and blueberry have low glycemic indices. Blackberry has a glycemic index of 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.
Blackberry and blueberry are low in calories. Blackberry is 14 units lower in calories compared to blueberry.
Blueberry is richer in vitamins B1, B2, and B6. In comparison, 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.
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.
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 as well (1).
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).
In contrast to blackberries, blueberries showed scientifically proven effects on the cardiovascular system.
Studies show that fresh and frozen blueberry consumption reduces LDL oxidation in the blood flow, reducing the risk of the development of atherosclerosis and stroke (4) (5). This is due to their high polyphenol content (6).
Blackberries have shown beneficial effects on brain health, instead. Blackberry consumption may improve the signaling in the aging human brain (7). Besides, blackberry polyphenols have neuroprotective effects (8).
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
|Lower in price||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||11µg||3µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
- 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.