Blueberry vs. Grape — Health Impact and Nutrition Comparison

Calories

Like most fruits, grapes and blueberries are both low-calorie foods. Grapes are a little higher in calories compared to blueberries.

Protein and Fats

While the difference is not substantial, blueberries are a little richer in protein, and grapes are higher in fats.

Blueberries contain some level of all essential amino acids, while grapes lack isoleucine and leucine.

The predominant fats found in blueberries are healthy polyunsaturated fatty acids. Grapes, on the other hand, contain more saturated fats.

Both grapes and blueberries naturally contain no cholesterol.

Carbohydrates

Grapes contain a larger amount of carbohydrates due to high levels of sugar. However, blueberries have more dietary fiber in comparison to grapes.

The predominant sugars found in blueberries are glucose and fructose. Blueberries also contain low levels of starch and sucrose.

Cardiovascular Health

Higher flavonoid intake, anthocyanins, in particular, has been correlated with a reduction in the risk of cardiovascular and all-cause mortality (9). Other studies have shown the dietary intake of anthocyanins reduces the risk of cardiovascular diseases, such as coronary artery disease, fatal and non-fatal myocardial infarction, and hypertension (8).

Berry intake is said to slow atherosclerosis progression and preserve blood pressure and vascular function by preventing the generation of free radicals, attenuating inflammatory gene expression, and upregulating endothelial nitric oxide content. Berries can also downregulate foam cell formation, which plays a significant role in the development of atherosclerosis (10).

Epidemiological studies show that consumption of grapes, wine, and other grape products is correlated with a decreased risk of cardiovascular disease. Polyphenols, found in grapes, potentially reduce atherosclerosis risk by inhibiting platelet aggregation, improving endothelial function, lowering blood pressure, inhibiting the oxidation of low-density lipoproteins, and reducing inflammation (11).

In addition, blueberry and grape seed and skin contain chemicals that, like some antihypertensive medicines (Captopril, Lisinopril, etc.), may lower arterial blood pressure by inhibiting angiotensin-converting enzymes (ACE). ACE inhibitors may help prevent myocardial and blood vessel remodeling, which is significant for those with high blood pressure and coronary artery disease (12.13).

Diabetes

Multiple studies have found an association between anthocyanin and blueberry consumption and a decreased risk of prediabetes or type 2 diabetes mellitus (8).

The antidiabetic properties of blueberries are said to be expressed by increasing insulin sensitivity, reducing body fat, inhibiting inflammatory responses, and modifying insulin-dependent and independent cellular pathways (14).

Grapes and grape products are rich in polyphenols with antioxidant and anti-inflammatory properties, which may express protective effects against metabolic disorders that occur in type 2 diabetes (15).

Polyphenols in grapes, such as quercetin, myricetin, and resveratrol, possess a strong ability to ameliorate biological mechanisms responsible for hyperglycemia (16).

Cancer

Due to the high content of polyphenols and vitamins found in both of these fruits, they possess significant antioxidant and anti-inflammatory qualities. These properties can help inhibit cancer cell formation and increase apoptosis (17).

There have been studies showing the chemoprotective ability of grapes or grape products against cancers of skin, colorectum, prostate, and breast, as well as lung and gastric cancers (18).

Studies about the chemoprotective properties of blueberries have revolved around gastrointestinal cancers, breast cancer, and endothelial cell neoplasms (17).

There is also probable evidence that dietary fiber decreases the risk of colorectal cancer and that consumption of fruits and non-starchy vegetables combined reduces the risk of aerodigestive cancers, such as mouth, pharynx, larynx, esophagus, lung, stomach, and colorectal cancers (19.20).

Limited suggestive evidence can be found that fruit, especially rich in vitamin C, may decrease the risk of lung cancer (19.20).

Other Benefits

Anthocyanins found in blueberries have been studied to possess neuroprotective properties and ocular disease risk-reducing qualities (8).

According to this study, a polyphenol-rich grape and blueberry extract reduces age-related episodic memory decline in people with cognitive deficits (21).