Blackberry vs. Raspberry — Health Impact and Nutrition Comparison
Summary
Blackberries are richer in fiber, antioxidants, manganese, copper, vitamins A, E, and K. Raspberries, on the other hand, have higher amounts of magnesium, vitamin C, and folate. They have protective roles on the overall health, focusing on different diseases. They are fit for weight loss.
Table of contents
Introduction
Blackberry and raspberry are some of the most refreshing types of fruit. Fresh blackberry and raspberry are only seasonally available. However, frozen versions are found to satisfy one’s cravings during winter.
They are usually grown in colder areas since the colder the night gets, the sweeter the fruit becomes.
Contrary to what they are called, botanically, they are not real berries at all. Instead, they are classified as aggregate fruits.
Taste and Appearance
Although raspberry and blackberry have a similar appearance, anyone can easily distinguish them by color. When fully ripe, raspberries are deep pink or red, while ripe blackberry fruits have deep purple or black coloring. Besides, raspberries have velvety skin covered with tiny hairs, while the skin of blackberries is usually smoother.
Blackberries have a slightly tart and sweet flavor and usually have an earthy flavored aftertaste. They are juicy, and the riper they become, the sweeter they become.
On the other hand, raspberry is less tart than blackberry. In addition to that, raspberry is less juicy compared to blackberry.
In conclusion, although blackberries are often called black raspberries, they are different fruits.
Culinary world
Blackberries are eaten raw, frozen, or processed into various foods. Raspberries are similarly processed and consumed as blackberries. Both are made into syrups, jams, pie and mixed with yogurt. Fresh fruits are famous toppings for waffles, pancakes, ice creams, cakes, etc. However, it is essential to note that all these foods are usually high in sugars. Thus, it is essential to take into consideration how much sugar is present in them.
Preparations
In this section, we will discuss common types of preparations for each and what should be taken into consideration and their benefits.
Breakfast
A good breakfast is adding these fruits in a bowl of oats or mixing them in a shake, as it is an excellent and balanced way to start one’s day. This bowl gives a boost in energy, fibers, and antioxidants. If the taste is tart, little amounts of sugars or sweeteners can be added to cut the tartness.
Blackberry and raspberry syrups and jams are usually used with pancakes, crepes, or sandwiches. Although these are derivatives of natural fruits, they are mostly packed with added sugars.
Sauces
Blackberry sauce can be added to steaks, salmon, grilled chicken. This is usually prepared in gourmet cuisines.
Raspberry sauce is usually associated with the steak; however, it is not one of the most famous side sauces.
Nutritional data comparison
In this part of the article, we will compare the nutritional data of blackberry and raspberry, focusing on the differences. It is important to note that blackberry is nearly 89% water, whereas raspberry is 86% water. The comparison is made according to 100g of each.
Macronutrient Comparison
Glycemic index
Blackberry and raspberry have similar glycemic indices. Blackberry has a glycemic index of 25, whereas raspberry has a glycemic index of 26; the difference is by 1 unit. They are both classified as low glycemic index foods.
Calories
Blackberry and raspberry are low in calories, and there is a minimal difference between them. Blackberry is lower in calories compared to raspberry.
Carbs
Blackberry is lower in carbs compared to raspberry. Raspberry contains 12g of overall carbs, while blackberry has only 9.6g of them. However, they are both below 4% of the daily value.
Blackberry is richer in glucose. It contains maltose and galactose — disaccharides that are not present in raspberry. In contrast, raspberry provides more sucrose.
Fiber
Raspberry is richer in fibers since they satisfy 28% of the daily value, whereas blackberry satisfies 20%. Raspberries contain 0.8g more dietary fiber than blackberries. See more about raspberry fiber content in this article.
Carbohydrate type comparison
Proteins
The amount of protein in both is low, given that each has around 1g of protein.
Fats
The fat content of blackberry and raspberry is negligible.
Vitamins
Raspberry is richer in vitamin C and folate. In comparison, blackberry is richer in vitamins A, E, and K.
Raspberry covers 88% of the DV of vitamin C, and blackberry satisfies half of the daily need for vitamin K.
Vitamin Comparison
Minerals
Blackberry and raspberry have similar amounts of manganese. However, raspberries are slightly richer in manganese, covering 34% of the DV, whereas blackberry satisfies 32%. On the other hand, blackberries are richer in copper. The amount of copper in blackberries satisfies 8% of the DV of copper. Raspberries are richer in magnesium.
Mineral Comparison
Antioxidants
Blackberries are higher in antioxidants compared to raspberries. Blackberries contain higher phenolic and anthocyanins. (1)
Blackberries have twice as many antioxidants compared to raspberries. Yet, it is important to mention that both are rich in antioxidants.
Antioxidants are plant compounds that are very important in the positive health impacts of each fruit. This will be discussed in the health impact part of the text.
Diets and weight loss
For overall weight loss and calorie deficit, blackberries and raspberries are highly recommended. Replacing snacks with these berries is a very good alternative to a chocolate bar, for example. Even in breakfast, instead of adding peanut butter, berries would be less caloric and richer in fiber, promoting overall weight loss and a healthy gastrointestinal tract. Moreover, blackberries have anti-obesity properties.
Vegan diet
Blackberries and raspberries are highly recommended to be consumed in a vegan diet. Although not rich in proteins, they provide good amounts of antioxidants and flavor to the foods or fruit bowls that they are associated with.
Keto
Blackberries and raspberries are approved to be eaten in a keto diet. They are mostly water and are recommended in shakes and fruit bowls. They also provide good amounts of fiber which promotes good gastrointestinal health, among other benefits.
Health impact
Cardiovascular health
Eating blackberries has contributed to the decrease in fat deposition in the coronary arteries, the arteries that surround the heart. This means a decreased incidence of myocardial infarctions, heart attacks, and ischemia of the heart. (2)
On the other hand, eating raspberries is directly associated with decreased blood vessel diseases, decreased risks of hypertension, and overall improvement of cardiovascular health. (3)
Diabetes
Blackberries are associated with increased insulin sensitivity in people at high risk of developing type 2 diabetes. Thus, a decreased risk of developing type 2 diabetes. (2)
In contrast, raspberries are directly associated with decreased risks of metabolic syndrome, which means decreased risks of developing type 2 diabetes. (3)
Inflammation
Due to the antioxidants present in blackberries, anthocyanins, and phenolic compounds, blackberries overall reduce oxidative stress and inflammation in the body. (4)
Raspberries are rich in flavonoids and polyphenols, which have an anti-inflammatory role.
In blackberry and raspberry, the anti-inflammatory characteristic of both is significant because of the reduction of inflammation and oxidative stress, which lead to reducing risks of developing cancer. (3)
Cancer
Blackberries have anti-tumor characteristics that induce cancer cell death by its apoptotic factors. In addition, blackberries are rich in lignan, which has a characteristic of decreasing the risks of breast cancer in postmenopausal women. (5)
On the other hand, raspberries have shown anti-carcinogenic properties related to colon cancer. (6)
Effects on the brain
Blackberries have a positive influence on short-term memory and cognitive functioning. (7)
On the other hand, Raspberries reduce the risks of developing Alzheimer’s disease in people who are at high risk of developing Alzheimer’s disease and are obese. (8)
Downsides
Although they don’t have many downsides and are most beneficial, it is important to include some present aspects.
Post-intestinal surgery
In post-intestinal surgeries, doctors indicate that the patient should follow a low-fiber diet. Blackberries and raspberries have to be excluded from the diet. (9)
Raspberry ketones
Some supplements are sold as raspberry ketones, which they claim to have weight loss properties. However, evidence-based research has shown that this does not affect fatty tissues and weight loss. The weight loss that took place was due to the high amounts of caffeine in the supplement. (10)
References
- Antioxidant properties of fruits of raspberry and blackberry grown in central Europe
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115824/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
- https://pubmed.ncbi.nlm.nih.gov/22082199/
- https://pubmed.ncbi.nlm.nih.gov/16541305/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1868020/
- https://pubmed.ncbi.nlm.nih.gov/19356316/
- https://pubmed.ncbi.nlm.nih.gov/30257330/
- What to eat after bowel surgery
- https://pubmed.ncbi.nlm.nih.gov/28378858/
Infographic
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.31g | 5.44g |
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| Protein | 1.39g | 1.2g |
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| Fats | 0.49g | 0.65g |
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| Carbs | 9.61g | 11.94g |
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| Calories | 43kcal | 52kcal |
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| Fructose | 2.4g | 2.35g |
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| Sugar | 4.88g | 4.42g |
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| Fiber | 5.3g | 6.5g |
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| Calcium | 29mg | 25mg |
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| Iron | 0.62mg | 0.69mg |
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| Magnesium | 20mg | 22mg |
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| Phosphorus | 22mg | 29mg |
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| Potassium | 162mg | 151mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 0.53mg | 0.42mg |
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| Copper | 0.165mg | 0.09mg |
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| Manganese | 0.646mg | 0.67mg |
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| Selenium | 0.4µg | 0.2µg |
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| Vitamin A | 214IU | 33IU |
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| Vitamin A RAE | 11µg | 2µg |
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| Vitamin E | 1.17mg | 0.87mg |
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| Vitamin C | 21mg | 26.2mg |
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| Vitamin B1 | 0.02mg | 0.032mg |
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| Vitamin B2 | 0.026mg | 0.038mg |
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| Vitamin B3 | 0.646mg | 0.598mg |
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| Vitamin B5 | 0.276mg | 0.329mg |
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| Vitamin B6 | 0.03mg | 0.055mg |
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| Folate | 25µg | 21µg |
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| Vitamin K | 19.8µg | 7.8µg |
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| Saturated Fat | 0.014g | 0.019g |
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| Monounsaturated Fat | 0.047g | 0.064g |
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| Polyunsaturated fat | 0.28g | 0.375g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
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
- Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.