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Blackberry vs Raspberry - Health impact and Nutrition Comparison

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Blackberry
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Raspberry

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 classified as berries, instead, they are classified as aggregate fruits. 

Taste

Blackberries have a sweet and slight tart flavor and usually have an earthy flavored aftertaste. They are juicy and the riper they become, the sweeter they become.

Raspberries on the other hand have a similar taste profile. The riper they become the sweeter they become and they are slightly tart. However, raspberry is less tart than blackberry. In addition to that, raspberry is less juicy compared to blackberry.

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. However, it is important to note that all these foods are usually high in sugars. Thus, it is important to take into consideration how much sugar is present in them.

Preparations 

In this section, we are going to 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 a very good 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 just to cut the tartness. 

Blackberry and raspberry syrups and jams are usually used with pancakes, crepes, or sandwiches. Although these are derivatives of real 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 are going to 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 done according to 100g of each. 

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 slightly lower in carbs compared to raspberry, however, they are both below 4% of the daily value.

Raspberry is richer in fibers since they satisfy 28% of the daily value whereas blackberry satisfies 20%. 

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. Whereas, blackberry is richer in vitamin A, E, and K. 

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.

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 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, adding berries would be less caloric and richer in fibers, 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 fibers which promotes good gastrointestinal health among other benefits. 

Health impact

Cardiovascular health

Eating blackberries have shown a contribution to the decrease in fat deposition in the coronary arteries, the arteries that surround the heart. This means that there is a decreased incidence of myocardial infarctions, heart attack, and ischemia of the heart. (2)



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 who are at high risk of developing type 2 diabetes. Thus, a decreased risk of developing type 2 diabetes. (4)

On the other hand, 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. (6) 

Raspberries are rich in polyphenols which have an anti-inflammatory role. 

Both in blackberry and raspberry, the anti-inflammatory characteristic of both is very important because of the reduction of inflammation and oxidative stress, which lead to reducing risks of developing cancer. (7) 

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 risks of breast cancer in post-menopausal women. (8) 

On the other hand, raspberries have shown anti-carcinogenic properties related to colon cancer. (9) 

In addition to the above, the anti-inflammatory characteristics of blackberry and raspberry reduce the risks of cancer development. 

Effects on the brain

Blackberries have a positive influence on short-term memory and cognitive functioning. (10) 

Raspberries, on the other hand, reduced 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 they are most beneficial it is important to include some aspects that are present.

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. (12) 

Raspberry ketones

Some supplements are sold as raspberry ketones, where they claim to have weight loss properties. However, evidence-based research has shown that this has no effect on adipose tissues and weight loss. The weight loss that took place was due to the addition of high amounts of caffeine in the supplement. (13) 

Summaryc

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

References

  1. https://www.researchgate.net/publication/285363154_Antioxidant_properties_of_fruits_of_raspberry_and_blackberry_grown_in_central_Europe#:~:
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115824/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/ 
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115824/ 
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/ 
  6. https://pubmed.ncbi.nlm.nih.gov/22082199/ 
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/c 
  8. https://pubmed.ncbi.nlm.nih.gov/16541305/ 
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1868020/ 
  10. https://pubmed.ncbi.nlm.nih.gov/19356316/ 
  11. https://pubmed.ncbi.nlm.nih.gov/30257330/ 
  12. https://www.sjog.org.au/news-and-media/blog/2019/01/25/03/48/what-to-eat-after-bowel-surgery
  13. https://pubmed.ncbi.nlm.nih.gov/28378858/ 
Article author photo Jack  Yacoubian
Profession: Haigazian Medical University
Last updated: April 14, 2021
Medically reviewed by Victoria Mazmanyan

Infographic

Blackberry vs Raspberry infographic
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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 +16%
Contains more Copper +83.3%
Contains more Zinc +26.2%
Contains more Iron +11.3%
Contains more Phosphorus +31.8%
Equal in Potassium - 151
Equal in Magnesium - 22
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Calcium +16%
Contains more Copper +83.3%
Contains more Zinc +26.2%
Contains more Iron +11.3%
Contains more Phosphorus +31.8%
Equal in Potassium - 151
Equal in Magnesium - 22
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 +548.5%
Contains more Vitamin E +34.5%
Contains more Vitamin K +153.8%
Contains more Folate +19%
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +83.3%
Equal in Vitamin B3 - 0.598
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin A +548.5%
Contains more Vitamin E +34.5%
Contains more Vitamin K +153.8%
Contains more Folate +19%
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +83.3%
Equal in Vitamin B3 - 0.598

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Blackberry
17
Raspberry
Mineral Summary Score
17
Blackberry
15
Raspberry

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 the food
Protein
8%
Blackberry
7%
Raspberry
Carbohydrates
10%
Blackberry
12%
Raspberry
Fats
2%
Blackberry
3%
Raspberry

Comparison summary table

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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Raspberry
Raspberry contains less Sugars (difference - 0.46g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 1)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Blackberry Raspberry Opinion
Calories 43 52 Raspberry
Protein 1.39 1.2 Blackberry
Fats 0.49 0.65 Raspberry
Vitamin C 21 26.2 Raspberry
Carbs 9.61 11.94 Raspberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.69 Raspberry
Calcium 29 25 Blackberry
Potassium 162 151 Blackberry
Magnesium 20 22 Raspberry
Sugars 4.88 4.42 Raspberry
Fiber 5.3 6.5 Raspberry
Copper 0.165 0.09 Blackberry
Zinc 0.53 0.42 Blackberry
Starch 0 0
Phosphorus 22 29 Raspberry
Sodium 1 1
Vitamin A 214 33 Blackberry
Vitamin E 1.17 0.87 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.032 Raspberry
Vitamin B2 0.026 0.038 Raspberry
Vitamin B3 0.646 0.598 Blackberry
Vitamin B5 0.276 0.329 Raspberry
Vitamin B6 0.03 0.055 Raspberry
Vitamin B12 0 0
Vitamin K 19.8 7.8 Blackberry
Folate 25 21 Blackberry
Trans Fat 0 0
Saturated Fat 0.014 0.019 Blackberry
Monounsaturated Fat 0.047 0.064 Raspberry
Polyunsaturated fat 0.28 0.375 Raspberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 2.4 2.35 Blackberry

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 of 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. 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.

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