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Blueberry vs. Strawberry — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 17, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Blueberry
vs
Strawberry

Summary

Strawberries are richer in minerals, contain 5 times more vitamin C and 3 times more folate, and have a lower GI and sugar than blueberries. Blueberries have more vitamins, copper, zinc, and carbs. They are also cheaper than strawberries.

Introduction

Strawberries and blueberries are enjoyable all year long, fresh or frozen. Strawberries are a crossbreed fruit that originated in France. All types of blueberries are native to North America. Blueberries and strawberries have been cultivated and used in the culinary industry for centuries.

They are not only delicious to eat but are also packed with nutrients. They may help you control hunger and improve your overall health.

What's The Actual Difference?

Strawberries and blueberries differ in appearance, taste, and nutritional value. Blueberries are usually from light blue to purple to nearly black, yet strawberries are bright red. 

Strawberries are sweet and juicy, with notes of acidity. Blueberries are not overly sweet, and unripe blueberries taste sour. 

The nutritional comparison will be discussed below.

Uses

Both blueberry and strawberry are widely used in the culinary and medical industries. Blueberries are very popular in some cocktails, syrups, salads, sauces, yogurts, and shortcakes.

Strawberries also can be used in many ways. They can be used fresh in salads, sauces, and blended drinks, and many desserts, such as cakes, pies, tarts, cobblers.

Varieties

Blueberries belong to the genus Vaccinium. This genus also includes cranberries and bilberries. The USA United provides about 40% of the world's blueberries. Blueberries have many varieties, of which the most common are lowbush, northern highbush, rabbiteye, and half-high.

The garden strawberry we usually use in the kitchen is a hybrid species that belongs to the genus Fragaria. The most common strawberry types are Alpine, European strawberry, and Fraises de Boise.

Nutrition

The nutritional values are presented for 100g blueberries and strawberries.

Macronutrients & Calories

Blueberries are denser in nutrients than strawberries, containing more carbs, protein, fats, and dietary fiber. 

The protein and fat contents are insignificant in both fruits.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.4%
Contains more Carbs +88.7%
Contains more Other +73.9%
Equal in Protein - 0.67
Equal in Fats - 0.3
Equal in Water - 90.95
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more Protein +10.4%
Contains more Carbs +88.7%
Contains more Other +73.9%
Equal in Protein - 0.67
Equal in Fats - 0.3
Equal in Water - 90.95

Carbohydrates

100g of blueberries and strawberries contain 14.5g and 7.7g of carbs, respectively. 

The predominant blueberry and strawberry carbs are fructose and glucose. Fructose makes up around 50% of the total net carbs in both fruits.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +145.2%
Contains more Fructose +103.7%
Contains more Starch +33.3%
Contains more Sucrose +327.3%
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +145.2%
Contains more Fructose +103.7%
Contains more Starch +33.3%
Contains more Sucrose +327.3%

Calories

Blueberries and strawberries are low-calorie fruits, providing 57 and 32 calories per 100g serving, respectively.

Vitamins

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +350%
Contains more Vitamin E +96.6%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +86.4%
Contains more Vitamin B6 +10.6%
Contains more Vitamin K +777.3%
Contains more Vitamin C +506.2%
Contains more Folate +300%
Equal in Vitamin B3 - 0.386
Equal in Vitamin B5 - 0.125
Equal in Vitamin B6 - 0.047
Equal in Choline - 5.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 4% 49%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 4% 6%
Contains more Vitamin A +350%
Contains more Vitamin E +96.6%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +86.4%
Contains more Vitamin B6 +10.6%
Contains more Vitamin K +777.3%
Contains more Vitamin C +506.2%
Contains more Folate +300%
Equal in Vitamin B3 - 0.386
Equal in Vitamin B5 - 0.125
Equal in Vitamin B6 - 0.047
Equal in Choline - 5.7

In general, blueberries have a relatively higher amount of vitamins than strawberries.

Blueberries contain 9 times more Vitamin K; they are also somewhat richer in vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, and vitamin E.

On the other hand, strawberries contain 5 times more vitamin C and 4 times more folate. 

Moreover, a 100g serving of strawberries covers your daily need for vitamin C by 78% for women and 95% for men.

Both have equal amounts of vitamin B3.

Minerals

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Zinc +14.3%
Contains more Copper +18.8%
Contains more Calcium +166.7%
Contains more Iron +46.4%
Contains more Magnesium +116.7%
Contains more Phosphorus +100%
Contains more Potassium +98.7%
Contains more Manganese +14.9%
Contains more Selenium +300%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 16% 10% 11% 14% 1% 4% 16% 51% 3%
Contains more Zinc +14.3%
Contains more Copper +18.8%
Contains more Calcium +166.7%
Contains more Iron +46.4%
Contains more Magnesium +116.7%
Contains more Phosphorus +100%
Contains more Potassium +98.7%
Contains more Manganese +14.9%
Contains more Selenium +300%
Equal in Sodium - 1

Strawberries and blueberries are comparably rich only in manganese. 

Strawberries are slightly higher in manganese and somewhat higher in iron, calcium, magnesium, phosphorus, potassium, and selenium. Blueberries have more copper and zinc.

Both have an equal amount of sodium.

Glycemic Index

Strawberries have a lower glycemic index and load than blueberries; however, both are considered low-glycemic index fruits.

 The glycemic index of strawberries is 40, and the glycemic load is 3. The glycemic index of blueberries is 53, and the glycemic load is 9.

For further information, visit our "The usage of glycemic load" page.

Acidity

Based on PRAL, blueberries are less acidic than strawberries. The PRAL value of blueberry and strawberry is -2.5 and -1, respectively.

The pH value of strawberries is 3.00 - 3.90, whereas the pH value of blueberries is 3.12 - 3.33 (1).

Health Impact

Weight Loss

Berries are low in calories and high in dietary fiber, which promotes weight loss. Dietary fiber makes you feel full longer due to slowing down the stomach emptying and may also decrease nutrient absorption (2).

Anti-inflammatory & Antioxidant Effects

Both strawberries and blueberries are rich in phytochemicals with  antioxidant, anti-inflammatory, anti-cancer, and anti-microbial properties.

These compounds can help combat oxidative stress and fight against free radicals, which are risk factors for multiple chronic diseases like diabetes, cancer, and heart disease (3).

According to epidemiological studies, regular moderate consumption of blueberries, rich in resveratrol, anthocyanins, and other phytochemicals, is associated with a reduced risk of heart disease, diabetes, improved weight, and neurological health (4, 5).

Strawberries are also studied for their antioxidant, antimicrobial, and anti-inflammatory effects (6, 7).

Diabetes

Overall, all berries contain high PACS levels that help keep glucose levels balanced. Additionally, a study on a sample size of people with a BMI (body mass index) over 30, falling within the obesity range, found that consuming powdered strawberries reduced the risk of cardiovascular disease, stroke, and diabetes (8).

Even though blueberries contain sugar, the bioactive compounds in these fruits can outweigh any adverse effects of sugar in controlling blood sugar levels. Based on studies, blueberry anthocyanins showed beneficial effects on insulin sensitivity and glucose metabolism (9).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Strawberry and blueberry supplementation significantly decreased total and LDL or bad cholesterol concentrations in the blood, so both of these products may lower the risk of atherosclerosis (10, 11). 

Strawberry supplementation, according to this study, reduced diastolic blood pressure (12). Unlike strawberries, blueberry daily consumption may lower arterial stiffness, which may decrease systolic and diastolic pressures, possibly due to increased nitric oxide (an important vasodilator) production (13).

Cancer

Strawberries and blueberries may decrease cancer risk due to their dietary fiber and phytochemicals, such as polyphenols, with their antioxidant, anti-inflammatory, and anticancer properties. They are studied to scavenge free radicals, protect DNA from damage, and inhibit the growth and proliferation of cancer cells (14).

Particularly, strawberries may inhibit human oral cancer cells (15).

As for blueberries, according to a study, 168 people drank a liter of mixed blueberry and apple juice daily. After four weeks, free radicals decreased by 20%, decreasing DNA damage caused by oxidative stress (16).

Other Health Benefits

According to research, the antioxidants in blueberries can benefit the areas of your brain responsible for intelligence and delay or slow the progression of neurodegenerative diseases. They also may benefit senescent neurons by improving cell signaling (17).

According to human studies, berries may promote bone health by reducing fracture risk and increasing bone formation and mass density (18).

Strawberries are a good source of Vitamin C, an immune booster, and an oxidative stress fighter (19).

Side Effects

Allergy

Allergy to fruits like berries is called pollen-food allergy syndrome or oral allergy syndrome. The symptoms of pollen-food allergy commonly include mouth, lip, and face itching, tingling, and sometimes swelling (20).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 17, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Blueberry vs Strawberry infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.4%
Equal in Monounsaturated Fat - 0.043
Equal in Polyunsaturated fat - 0.155
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
7% 20% 73%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.043 g
Polyunsaturated fat: 0.155 g
Contains less Saturated Fat -46.4%
Equal in Monounsaturated Fat - 0.043
Equal in Polyunsaturated fat - 0.155

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry Strawberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blueberry Strawberry Opinion
Net carbs 12.09g 5.68g Blueberry
Protein 0.74g 0.67g Blueberry
Fats 0.33g 0.3g Blueberry
Carbs 14.49g 7.68g Blueberry
Calories 57kcal 32kcal Blueberry
Starch 0.03g 0.04g Strawberry
Fructose 4.97g 2.44g Blueberry
Sugar 9.96g 4.89g Strawberry
Fiber 2.4g 2g Blueberry
Calcium 6mg 16mg Strawberry
Iron 0.28mg 0.41mg Strawberry
Magnesium 6mg 13mg Strawberry
Phosphorus 12mg 24mg Strawberry
Potassium 77mg 153mg Strawberry
Sodium 1mg 1mg
Zinc 0.16mg 0.14mg Blueberry
Copper 0.057mg 0.048mg Blueberry
Manganese 0.336mg 0.386mg Strawberry
Selenium 0.1µg 0.4µg Strawberry
Vitamin A 54IU 12IU Blueberry
Vitamin A RAE 3µg 1µg Blueberry
Vitamin E 0.57mg 0.29mg Blueberry
Vitamin C 9.7mg 58.8mg Strawberry
Vitamin B1 0.037mg 0.024mg Blueberry
Vitamin B2 0.041mg 0.022mg Blueberry
Vitamin B3 0.418mg 0.386mg Blueberry
Vitamin B5 0.124mg 0.125mg Strawberry
Vitamin B6 0.052mg 0.047mg Blueberry
Folate 6µg 24µg Strawberry
Choline 6mg 5.7mg Blueberry
Vitamin K 19.3µg 2.2µg Blueberry
Tryptophan 0.003mg 0.008mg Strawberry
Threonine 0.02mg 0.02mg
Isoleucine 0.023mg 0.016mg Blueberry
Leucine 0.044mg 0.034mg Blueberry
Lysine 0.013mg 0.026mg Strawberry
Methionine 0.012mg 0.002mg Blueberry
Phenylalanine 0.026mg 0.019mg Blueberry
Valine 0.031mg 0.019mg Blueberry
Histidine 0.011mg 0.012mg Strawberry
Saturated Fat 0.028g 0.015g Strawberry
Monounsaturated Fat 0.047g 0.043g Blueberry
Polyunsaturated fat 0.146g 0.155g Strawberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Strawberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Blueberry
20%
Strawberry
Minerals Daily Need Coverage Score
10%
Blueberry
13%
Strawberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 5.07g)
Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Strawberry
Strawberry is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Strawberry
Strawberry is relatively richer in minerals
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.3)
Which food is richer in vitamins?
Blueberry
Blueberry 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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.