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Blueberry vs Raspberry - In-Depth Nutrition Comparison

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Important differences between Blueberry and Raspberry

  • Blueberry has more Vitamin K, however Raspberry is richer in Vitamin C, Fiber, Manganese, and Iron.
  • Raspberry's daily need coverage for Vitamin C is 18% more.
  • Blueberry contains 2 times more Vitamin K than Raspberry. Blueberry contains 19.3µg of Vitamin K, while Raspberry contains 7.8µg.
  • Raspberry contains less Sugar.

The food varieties used in the comparison are Blueberries, raw and Raspberries, raw.

Infographic

Blueberry vs Raspberry 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 +316.7%
Contains more Iron +146.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +141.7%
Contains more Potassium +96.1%
Contains more Zinc +162.5%
Contains more Copper +57.9%
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 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Calcium +316.7%
Contains more Iron +146.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +141.7%
Contains more Potassium +96.1%
Contains more Zinc +162.5%
Contains more Copper +57.9%
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 A +63.6%
Contains more Vitamin B1 +15.6%
Contains more Vitamin K +147.4%
Contains more Vitamin E +52.6%
Contains more Vitamin C +170.1%
Contains more Vitamin B3 +43.1%
Contains more Vitamin B5 +165.3%
Contains more Folate +250%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B6 - 0.055
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +63.6%
Contains more Vitamin B1 +15.6%
Contains more Vitamin K +147.4%
Contains more Vitamin E +52.6%
Contains more Vitamin C +170.1%
Contains more Vitamin B3 +43.1%
Contains more Vitamin B5 +165.3%
Contains more Folate +250%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B6 - 0.055

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 Raspberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blueberry Raspberry Opinion
Net carbs 12.09g 5.44g Blueberry
Protein 0.74g 1.2g Raspberry
Fats 0.33g 0.65g Raspberry
Carbs 14.49g 11.94g Blueberry
Calories 57kcal 52kcal Blueberry
Starch 0.03g 0g Blueberry
Fructose 4.97g 2.35g Blueberry
Sugar 9.96g 4.42g Raspberry
Fiber 2.4g 6.5g Raspberry
Calcium 6mg 25mg Raspberry
Iron 0.28mg 0.69mg Raspberry
Magnesium 6mg 22mg Raspberry
Phosphorus 12mg 29mg Raspberry
Potassium 77mg 151mg Raspberry
Sodium 1mg 1mg
Zinc 0.16mg 0.42mg Raspberry
Copper 0.057mg 0.09mg Raspberry
Vitamin A 54IU 33IU Blueberry
Vitamin E 0.57mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.7mg 26.2mg Raspberry
Vitamin B1 0.037mg 0.032mg Blueberry
Vitamin B2 0.041mg 0.038mg Blueberry
Vitamin B3 0.418mg 0.598mg Raspberry
Vitamin B5 0.124mg 0.329mg Raspberry
Vitamin B6 0.052mg 0.055mg Raspberry
Folate 6µg 21µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 19.3µg 7.8µg Blueberry
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 0.019g Raspberry
Monounsaturated Fat 0.047g 0.064g Raspberry
Polyunsaturated fat 0.146g 0.375g Raspberry

Which food is preferable for your diet?

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

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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
17
Raspberry
Mineral Summary Score
7
Blueberry
15
Raspberry

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
7%
Raspberry
Carbohydrates
14%
Blueberry
12%
Raspberry
Fats
2%
Blueberry
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 5.54g)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.4)
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 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

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. 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.