Blackberry vs. Raspberry — Health Impact and Nutrition 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 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

Carbohydrate type breakdown side-by-side comparison

Blackberry

4

Starch: 0 g

Sucrose: 0.07 g

Glucose: 2.31 g

Fructose: 2.4 g

Lactose: 0 g

Maltose: 0.07 g

Galactose: 0.03 g

Raspberry

1

Starch: 0 g

Sucrose: 0.2 g

Glucose: 1.86 g

Fructose: 2.35 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more GlucoseGlucose	+24.2%
Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%

Contains more SucroseSucrose

+185.7%

~equal in Starch ~0g

~equal in Fructose ~2.35g

~equal in Lactose ~0g

 

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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Blackberry

4

100 g 300 g 1 cup - 144g

Raspberry

6

100 g 300 g 10 raspberries - 19g1 cup - 123g1 pint as purchased, yields - 312g

Contains more Vitamin AVitamin A	+450%
Contains more Vitamin EVitamin E	+34.5%
Contains more Vitamin KVitamin K	+153.8%
Contains more FolateFolate	+19%

Contains more Vitamin CVitamin C	+24.8%
Contains more Vitamin B1Vitamin B1	+60%
Contains more Vitamin B2Vitamin B2	+46.2%
Contains more Vitamin B5Vitamin B5	+19.2%
Contains more Vitamin B6Vitamin B6	+83.3%
Contains more CholineCholine	+44.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.598mg

~equal in Vitamin B12 ~0µg

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Blackberry

4

100 g 300 g 1 cup - 144g

Raspberry

2

100 g 300 g 10 raspberries - 19g1 cup - 123g1 pint as purchased, yields - 312g

Contains more CalciumCalcium	+16%
Contains more CopperCopper	+83.3%
Contains more ZincZinc	+26.2%
Contains more SeleniumSelenium	+100%

Contains more IronIron	+11.3%
Contains more PhosphorusPhosphorus	+31.8%

~equal in Magnesium ~22mg

~equal in Potassium ~151mg

~equal in Sodium ~1mg

~equal in Manganese ~0.67mg

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.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

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)

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.

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.