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.
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.
Nutrition
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
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ProteinProtein
+15.8%
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FatsFats
+32.7%
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CarbsCarbs
+24.2%
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OtherOther
+27.8%
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 carbohydrates than raspberry. Raspberry contains 12g of overall carbs, while blackberry has only 9.6g. However, they are both below 4% of the daily value.
Blackberries are richer in glucose. They contain maltose and galactose—disaccharides that are not present in raspberry. In contrast, raspberry provides more sucrose.
Fiber
Raspberry is richer in fibers since it satisfies 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
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GlucoseGlucose
+24.2%
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MaltoseMaltose
+∞%
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GalactoseGalactose
+∞%
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SucroseSucrose
+185.7%
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 the daily need for vitamin K.
Vitamin Comparison
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Vitamin AVitamin A
+548.5%
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Vitamin EVitamin E
+34.5%
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Vitamin KVitamin K
+153.8%
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FolateFolate
+19%
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Vitamin CVitamin C
+24.8%
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Vitamin B1Vitamin B1
+60%
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Vitamin B2Vitamin B2
+46.2%
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Vitamin B5Vitamin B5
+19.2%
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Vitamin B6Vitamin B6
+83.3%
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CholineCholine
+44.7%
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
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CalciumCalcium
+16%
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CopperCopper
+83.3%
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ZincZinc
+26.2%
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SeleniumSelenium
+100%
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IronIron
+11.3%
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PhosphorusPhosphorus
+31.8%
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. We will discuss this in the health impact section of the text.
Diets and Weight loss
Blackberries and raspberries are highly recommended for overall weight loss and calorie deficit. For example, replacing snacks with these berries is a very good alternative to a chocolate bar. Even in breakfast, berries would be less caloric and richer in fiber instead of adding peanut butter, promoting overall weight loss and a healthy gastrointestinal tract. Moreover, blackberries have anti-obesity properties.
Vegan Diet
Blackberries and raspberries are highly recommended for a vegan diet. Although not rich in proteins, they provide good amounts of antioxidants and flavor to the foods or fruit bowls they associate 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, promoting good gastrointestinal health and other benefits.
Health Impact
Cardiovascular Health
While limited direct research exists on the impact of raspberries and blackberries on blood pressure, their nutritional composition indicates potential benefits for cardiovascular health (2, 3).
Both raspberries and blackberries are good sources of potassium, a mineral that plays a key role in regulating blood pressure.
Additionally, they are a good source of dietary fiber, linked to regulating cholesterol levels and preventing atherosclerosis.
Both berries are rich in antioxidants, such as anthocyanins, flavonoids, and ellagic acid, which may help reduce cardiovascular risk (4, 5).
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. (6)
In contrast, raspberries are directly associated with decreased risks of metabolic syndrome, which means decreased risks of developing type 2 diabetes. (5)
Inflammation
Due to the antioxidants present in blackberries, anthocyanins, and phenolic compounds, blackberries overall reduce oxidative stress and inflammation in the body. (7)
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. (5)
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. (8)
On the other hand, raspberries have shown anti-carcinogenic properties related to colon cancer. (9)
Effects on the Brain
Blackberries have a positive influence on short-term memory and cognitive functioning. (10)
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. (11)
Downsides
Although they don’t have many downsides and are most beneficial, it is important to include some present aspects.
Post-intestinal Surgery
Doctors indicate that the patient should follow a low-fiber diet in post-intestinal surgeries. Blackberries and raspberries have to be excluded from the diet. (12)
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. (13)
Taste and Appearance
Although raspberry and blackberry have a similar appearance, anyone can easily distinguish them by color. Raspberries are deep pink or red when fully ripe, 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, raspberry is less juicy than 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 cream, cakes, etc. However, it is essential to note that all these foods are usually high in sugar. Thus, it is essential to consider how much sugar is present in them.
Breakfast
A good breakfast is adding these fruits to a bowl of oats or mixing them in a shake, which 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, small 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, and 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.
References
- Antioxidant properties of fruits of raspberry and blackberry grown in central Europe
- https://pubmed.ncbi.nlm.nih.gov/36793778/
- https://pubmed.ncbi.nlm.nih.gov/26622259/
- https://pubmed.ncbi.nlm.nih.gov/37937402/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115824/
- 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
Contains less Sat. FatSaturated Fat | -26.3% |
Contains more Mono. FatMonounsaturated Fat | +36.2% |
Contains more Poly. FatPolyunsaturated fat | +33.9% |
Comparison summary table
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Lower in Sodium | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 43kcal | 52kcal | |
Protein | 1.39g | 1.2g | |
Fats | 0.49g | 0.65g | |
Vitamin C | 21mg | 26.2mg | |
Net carbs | 4.31g | 5.44g | |
Carbs | 9.61g | 11.94g | |
Magnesium | 20mg | 22mg | |
Calcium | 29mg | 25mg | |
Potassium | 162mg | 151mg | |
Iron | 0.62mg | 0.69mg | |
Sugar | 4.88g | 4.42g | |
Fiber | 5.3g | 6.5g | |
Copper | 0.165mg | 0.09mg | |
Zinc | 0.53mg | 0.42mg | |
Phosphorus | 22mg | 29mg | |
Sodium | 1mg | 1mg | |
Vitamin A | 214IU | 33IU | |
Vitamin A | 11µg | 2µg | |
Vitamin E | 1.17mg | 0.87mg | |
Manganese | 0.646mg | 0.67mg | |
Selenium | 0.4µg | 0.2µg | |
Vitamin B1 | 0.02mg | 0.032mg | |
Vitamin B2 | 0.026mg | 0.038mg | |
Vitamin B3 | 0.646mg | 0.598mg | |
Vitamin B5 | 0.276mg | 0.329mg | |
Vitamin B6 | 0.03mg | 0.055mg | |
Vitamin K | 19.8µg | 7.8µg | |
Folate | 25µg | 21µg | |
Choline | 8.5mg | 12.3mg | |
Saturated Fat | 0.014g | 0.019g | |
Monounsaturated Fat | 0.047g | 0.064g | |
Polyunsaturated fat | 0.28g | 0.375g | |
Fructose | 2.4g | 2.35g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
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.