Blueberry vs Raspberry - Health impact and Nutrition Comparison
Raspberry is richer in vitamin C, fiber, and iron, while blueberry is higher in vitamin K. Blueberry contains more sugar. Raspberry provides three times more vitamin C than blueberry. Raspberry contains four times more Magnesium than Blueberry. Raspberry contains 22mg of Magnesium, while blueberry contains 6mg.
In this article, we will compare two famous berries - raspberry(1) and blueberry (2), showing their differences in nutritional profile and health impact.
Raspberry is a fruit produced by a plant belonging to the Rosaceae family - Rubus idaeus. It is cultivated worldwide. Blueberry is a superfood that grows on the blueberry bush. The most common blueberry plant cultivated in the US is the highbush blueberry.
Taste, smell, appearance
Raspberry is a small conical fruit covered with a velvety red skin, while blueberry is a round berry with many seeds inside. Blueberry is firstly green, and then it turns into deep purple or blue.
Blueberry has a fruity, herbaceous smell, while raspberry often has a sour, sweet, juicy odor. Blueberry has a melon-like, herbal, oily taste, and the raspberry flavor is both tart and sweet.
Although both raspberry and blueberry contain 85% of water, they differ in the distribution of macronutrients they provide. Check the chart shown below to visualize the nutrient composition of these berries.
Blueberry is higher in carbs than raspberry: this is why it may seem sweeter. Blueberry provides 14.5g of carbs compared to 12g containing raspberry. The sweetness of blueberry is linked to its higher sugar content.
Raspberry is 2.1g richer in fiber than blueberry. Raspberry is a good source of soluble fiber and helps lower total blood cholesterol levels.
Carbohydrate type comparison
Being plant food products, raspberry and blueberry contain small amounts of protein. However, raspberry is slightly higher in protein.
Raspberry and blueberry contain less than one gram of fat per 100g; hence we can neglect the fat amounts.
Fat Type Comparison
Raspberry and blueberry are classified as low-calorie foods. However, blueberry contains five calories more compared to blueberry.
The winner in this section is raspberry. It is higher in all minerals than blueberry. Raspberry contains two times more potassium than blueberry. It is significantly richer in copper and iron.
Raspberry contains nearly three times higher in vitamin C than blueberry. It is also richer in vitamins B3, B5, and folate.
Blueberry is 11.5mg higher in vitamin K. It contains more vitamins A and B1.
Blueberry and raspberry are classified as low-GI foods. However, blueberry’s GI is twice higher: blueberry’s GI equals 53, while raspberry’s GI is 26.
Check our glycemic index chart page for more information about the GI of other foods.
Antioxidants are chemicals produced by plants that fight oxidative damage during inflammation. Oxidative stress can lead to serious health problems such as cancer, cardiovascular problems, diabetes, and other diseases (3). Raspberries and blueberries produce different antioxidants to fight oxidative damage.
Raspberries are high in vitamin C, ellagic acid, and quercetin (4). A study indicates that consuming raspberries shows anti-inflammatory and antioxidant effects, thus fighting chronic diseases (5). Ellagic acid may also have DNA-repairing effects (6).
Blueberries are believed to have the highest antioxidant activity among fruits (7) (8). They are particularly rich in anthocyanins - flavonoids responsible for these berries’ antioxidant capacities (9).
Raspberries may improve insulin resistance and lower blood sugar levels. It is high in tannin - an alpha-amylase inhibitor that prevents the breaking down of the starch (10).
Fresh and frozen blueberries have shown beneficial effects on people with type 2 diabetes. They improve glucose metabolism and insulin sensitivity (11) (12) (13).
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Rich in minerals|
|Lower in price|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||3µg||2µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|