Blueberry vs Blackberry - Health impact and Nutrition Comparison
All berries are known as an essential source of polyphenols, especially anthocyanins, fiber and micronutrients, which are responsible for preventing life threatening diseases, such as various kinds of inflammation, cancer, diabetes and heart diseases.
Though many scientific studies advise including berries in your everyday meals, it’s, anyway, helpful to sort out which berries are even better. Let’s compare 2 of the widely consumed berries: blackberry and blueberry.
Note that the comparison is made only for raw products and not the processed ones.
Whenever talking about the useful properties of any kind of food, what people are mostly interested in is the nutrients they contain. As of blackberries and blueberries, they are pretty similar to each other except for some nutrients.
For instance, blackberries contain more potassium and vitamin C while having lower carbohydrate and sugar amounts, which means that blackberries are a better choice, especially for people with problems regarding blood glucose control. On the other hand, blueberries are rich in vitamin B1, B2 and B6 which are good for skin, brain, as well as nervous system.
Another important component of berries due to which berries are considered superfood is a specific type of flavonoid called anthocyanins.
A scientific report in the International Journal of Molecular Sciences states that both blackberries and blueberries contain on average 10 times more anthocyanins than other foods. Eating them, you can improve control over your body fat and blood sugar and have good gut and digestion as well.
Blackberries and blueberries are also loaded in antioxidant compounds which make them a good help to avoid such disorders as cancer, heart disease and autoimmune diseases.
Best season to buy
You can buy blackberries from May to September, but will find the best ones especially in June and July.
If you want to taste the best and freshest blueberries, you’d better do that during the season from May to August.
Although we see these two berries are very similar to each other from the point of nutrition, vitamins and antioxidants, blackberries contain more vitamin C and less carbohydrates and sugars, while blueberries are better when it comes to vitamin B1, B5, B6.
Actually, the differences are so tiny that you can eat them both and gain more benefits.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Sugars|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Lower in Sodium||Equal|
|Lower in price||Equal|
Which food is preferable in case of diets?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values