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Blueberry vs Blackberry - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 29, 2020
Education: Nutrition & Microbiology at YSU
Blueberry
vs
Blackberry

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.

Nutrition

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.

Anthocyanins

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.

Antioxidants

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.

Summary

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/
  4. https://www.nutritionletter.tufts.edu/general-nutrition/blueberries-good-for-your-blood-pressure-and-brain
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 29, 2020

Infographic

Blueberry vs Blackberry infographic
Infographic link

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 +383.3%
Contains more Iron +121.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +83.3%
Contains more Potassium +110.4%
Contains more Zinc +231.3%
Contains more Copper +189.5%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Contains more Calcium +383.3%
Contains more Iron +121.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +83.3%
Contains more Potassium +110.4%
Contains more Zinc +231.3%
Contains more Copper +189.5%
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 B1 +85%
Contains more Vitamin B2 +57.7%
Contains more Vitamin B6 +73.3%
Contains more Vitamin A +296.3%
Contains more Vitamin E +105.3%
Contains more Vitamin C +116.5%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +122.6%
Contains more Folate +316.7%
Equal in Vitamin K - 19.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +57.7%
Contains more Vitamin B6 +73.3%
Contains more Vitamin A +296.3%
Contains more Vitamin E +105.3%
Contains more Vitamin C +116.5%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +122.6%
Contains more Folate +316.7%
Equal in Vitamin K - 19.8

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Blackberry Opinion
Net carbs 12.09g 4.31g Blueberry
Protein 0.74g 1.39g Blackberry
Fats 0.33g 0.49g Blackberry
Carbs 14.49g 9.61g Blueberry
Calories 57kcal 43kcal Blueberry
Starch 0.03g 0g Blueberry
Fructose 4.97g 2.4g Blueberry
Sugar 9.96g 4.88g Blackberry
Fiber 2.4g 5.3g Blackberry
Calcium 6mg 29mg Blackberry
Iron 0.28mg 0.62mg Blackberry
Magnesium 6mg 20mg Blackberry
Phosphorus 12mg 22mg Blackberry
Potassium 77mg 162mg Blackberry
Sodium 1mg 1mg
Zinc 0.16mg 0.53mg Blackberry
Copper 0.057mg 0.165mg Blackberry
Vitamin A 54IU 214IU Blackberry
Vitamin E 0.57mg 1.17mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.7mg 21mg Blackberry
Vitamin B1 0.037mg 0.02mg Blueberry
Vitamin B2 0.041mg 0.026mg Blueberry
Vitamin B3 0.418mg 0.646mg Blackberry
Vitamin B5 0.124mg 0.276mg Blackberry
Vitamin B6 0.052mg 0.03mg Blueberry
Folate 6µg 25µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.3µg 19.8µg Blackberry
Tryptophan 0.003mg mg Blueberry
Threonine 0.02mg mg Blueberry
Isoleucine 0.023mg mg Blueberry
Leucine 0.044mg mg Blueberry
Lysine 0.013mg mg Blueberry
Methionine 0.012mg mg Blueberry
Phenylalanine 0.026mg mg Blueberry
Valine 0.031mg mg Blueberry
Histidine 0.011mg mg Blueberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.014g Blackberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.146g 0.28g Blackberry

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Blueberry
18
Blackberry
Mineral Summary Score
7
Blueberry
17
Blackberry

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 food.
Protein
4%
Blueberry
8%
Blackberry
Carbohydrates
14%
Blueberry
10%
Blackberry
Fats
2%
Blueberry
2%
Blackberry

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 5.08g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

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 to the foods presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.