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Blackberry vs. Raspberry — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on March 27, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Blackberry
vs
Raspberry

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. 

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

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +15.8%
Contains more FatsFats +32.7%
Contains more CarbsCarbs +24.2%
Contains more OtherOther +27.8%
~equal in Water ~85.75g
 

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
47% 49%
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
5% 42% 53%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 13% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 2% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +548.5%
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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

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

Section reviewed by cardiologist Astghik Grigoryan Article author photo 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)

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.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: March 27, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Blackberry vs Raspberry infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
4% 14% 82%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated Fat -26.3%
Contains more Mono. FatMonounsaturated Fat +36.2%
Contains more Poly. FatPolyunsaturated fat +33.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Raspberry
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Blackberry Raspberry Opinion
Calories 43kcal 52kcal Raspberry
Protein 1.39g 1.2g Blackberry
Fats 0.49g 0.65g Raspberry
Vitamin C 21mg 26.2mg Raspberry
Net carbs 4.31g 5.44g Raspberry
Carbs 9.61g 11.94g Raspberry
Magnesium 20mg 22mg Raspberry
Calcium 29mg 25mg Blackberry
Potassium 162mg 151mg Blackberry
Iron 0.62mg 0.69mg Raspberry
Sugar 4.88g 4.42g Raspberry
Fiber 5.3g 6.5g Raspberry
Copper 0.165mg 0.09mg Blackberry
Zinc 0.53mg 0.42mg Blackberry
Phosphorus 22mg 29mg Raspberry
Sodium 1mg 1mg
Vitamin A 214IU 33IU Blackberry
Vitamin A 11µg 2µg Blackberry
Vitamin E 1.17mg 0.87mg Blackberry
Manganese 0.646mg 0.67mg Raspberry
Selenium 0.4µg 0.2µg Blackberry
Vitamin B1 0.02mg 0.032mg Raspberry
Vitamin B2 0.026mg 0.038mg Raspberry
Vitamin B3 0.646mg 0.598mg Blackberry
Vitamin B5 0.276mg 0.329mg Raspberry
Vitamin B6 0.03mg 0.055mg Raspberry
Vitamin K 19.8µg 7.8µg Blackberry
Folate 25µg 21µg Blackberry
Choline 8.5mg 12.3mg Raspberry
Saturated Fat 0.014g 0.019g Blackberry
Monounsaturated Fat 0.047g 0.064g Raspberry
Polyunsaturated fat 0.28g 0.375g Raspberry
Fructose 2.4g 2.35g Blackberry

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Blackberry
16%
Raspberry
Minerals Daily Need Coverage Score
23%
Blackberry
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.

  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.