Blueberry vs. Strawberry — Health Impact and Nutrition Comparison

Summary

Strawberry is richer in minerals, contains five times more Vitamin C, and three times more Folate, and has a lower GI, sugar, and saturated fats than blueberry. Blueberries have more vitamins, more copper and zinc, carbs, and monounsaturated fats. Also, it is cheaper than strawberries.

Introduction

Strawberries and blueberries are enjoyable all year long, fresh or frozen. Strawberry is 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?

Strawberry and blueberries are different in appearance and taste. They differ in micronutrients as well. Blueberries are usually from light blue to purple to nearly black, yet strawberries are bright red. Strawberries are sweet, and juicy, with a few acidity notes. Blueberries are not overly sweet fruits, and unripe blueberries taste sour. The nutritional comparison will be discussed below.

Uses

Both blueberry and strawberry are widely used in the culinary, kitchen, and medicine 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 strawberry, European strawberry, and Fraises de Boise.

Nutrition

This section covers the nutritional value, health impact, accessibility, and uses of blueberries and strawberries.

Micronutrients

Blueberries contain more micronutrients than strawberries. The amounts of protein, fats, carbs, fiber, and monounsaturated fats are higher in blueberries. However, strawberries have more polyunsaturated fat and less saturated fats. Moreover, strawberries contain less sugar. Both have no cholesterol.

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.

Blueberry

7

:

3

Strawberry

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

Blueberry

Strawberry

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

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

Blueberries contain nine times more Vitamin K, three times more Vitamin A, more Vitamin B1, Vitamin B2, Vitamin B6, and Vitamin E. On the other hand, strawberries have five times more Vitamin C and four times more Folate. Moreover, strawberries can cover your daily need for Vitamin C.

Both have equal amounts of Vitamin B3 and Vitamin B5.

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.

Blueberry

2

:

7

Strawberry

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

Blueberry

Strawberry

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

Overall, strawberries are richer in minerals. They have a higher amount of iron, calcium, potassium, magnesium, and phosphorus.

Blueberries have more copper and zinc than strawberries. Both have an equal amount of sodium.

Glycemic Index

The glycemic index of strawberries is lower than that of blueberries. The GI of strawberry is equal to 40, yet blueberry has a GI equal to 43 [1].

Acidity

On average, blueberry's acidity (based on PRAL) is lower than strawberry, which means blueberry is more acidic. Cherry has a pH equal to 2.5, whereas cranberry has a pH equal to 1.

Calories

Blueberries have more calories than strawberries. It has 57 calories per 100 g, while strawberry has 31 calories per 100 g.

Health Impact

Weight Loss

All berries are low in calories, and have a moderate water content, which means they may help to flush out the toxins from your body.

They are also rich in soluble fiber, which according to the study, slows down the movement of food through the digestive tract, which leads to a decrease in hunger and increased feelings of fullness [1].

Anti-inflammatory Effect

Both strawberries and blueberries are rich in antioxidants and anti-inflammatory compounds. These compounds can help combat oxidative stress and fight against free radicals that lead to multiple chronic diseases like diabetes, cancer, and heart diseases.

Blueberries have one of the highest antioxidant levels of all common fruits. The primary antioxidants in blueberries are flavonoids. According to the study, blueberry juice may reduce inflammation in 70% of cases [2].

On the other hand, strawberries are among the top 20 fruits in antioxidant capacity.

Diabetes

Overall, all berries contain high levels of PACS that help to keep glucose levels balanced. Additionally, a study on a sample size of people with a BMI> 30 found that consuming powdered strawberries reduced the risk of cardiovascular disease, stroke, and diabetes in people with a BMI> 30 [3].

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 [4].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Strawberry and blueberry supplementation significantly decreased total and LDL (bad cholesterol) concentrations in the blood, so both of these products may lower the risk of atherosclerosis [5,6]. 

Strawberry supplementation, according to this study, reduced diastolic blood pressure [7]. Unlike strawberries, blueberry consumption on a daily basis may lower arterial stiffness, which may decrease systolic and diastolic pressures, possibly due to increased nitric oxide (an important vasodilator) production [8].

Cancer

Strawberries and blueberries are loaded with antioxidant compounds, making them an excellent help to avoid such disorders as cancer, heart disease, etc.

Based on several studies, antioxidants found in berries may help slow the growth of cancer cells and fight inflammation.

Particularly, strawberries may inhibit human liver cancer cells [9].

But by and large, more research in humans is needed to understand the effects of strawberries on cancer better.

As for blueberries, according to the study, 168 people drank 1 liter of mixed blueberry and apple juice daily. After four weeks, oxidative damage to DNA due to free radicals decreased by 20% [10].

Other Health Benefits

According to research, the antioxidants in blueberries can have beneficial effects on the essential areas of your brain that are responsible for intelligence. They also may benefit senescent neurons by leading to improved signaling in cells [11].

Strawberries are a good source of Vitamin C, an immune booster, and an oxidative stress fighter [12].

Side Effects

Using blueberry juice in large amounts can lead to indigestion and diarrhea. Since blueberries and strawberries have a low glycemic index and lower blood sugar levels, it can be challenging to control blood glucose levels before and after surgery. It is better to avoid using them at least two weeks before your scheduled surgery.

Allergy

Allergy to fruits like berries is called "pollen-food syndrome." The symptoms of pollen-food allergy commonly include itchy on the mouth and face.

People who develop an allergy to foods high in salicylates and glutamates may have an allergy to blueberries too.

A strawberry allergy means that a person's immune system does not respond well to a specific protein contained in this fruit. The symptoms include itching or skin rashes and stomach pain [13].

References

1. https://www.sciencedirect.com/science/article/abs/pii/S0899900704003041
2. https://www.scielo.br/j/cta/a/bvKmFXtfP7tTRWvj3bcszvK/abstract/?lang=en&format=html
3. https://pubmed.ncbi.nlm.nih.gov/22068016/
4. https://pubmed.ncbi.nlm.nih.gov/17261891/
5. https://www.sciencedirect.com/science/article/abs/pii/S0271531710001296
6. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-blueberry-feeding-on-plasma-lipids-in-pigs/FED4F7B9E214162AC3D02EF19592DDD9
7. https://pubs.rsc.org/en/content/articlelanding/2019/fo/c9fo01684h/unauth
8. https://www.sciencedirect.com/science/article/abs/pii/S2212267214016335
9. https://pubmed.ncbi.nlm.nih.gov/24222110/
10. https://pubmed.ncbi.nlm.nih.gov/17602170/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
12. https://www.mdpi.com/2072-6643/9/11/1211
13. https://pubmed.ncbi.nlm.nih.gov/26549334/