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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 October 05, 2021
Education: Nutrition & Microbiology at YSU
Blueberry
vs
Strawberry

Summary

Strawberry is richer in minerals, contains five times more Vitamin C, 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 blueberry 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, 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, 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" chart 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
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 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 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

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, 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" chart 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%
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 5% 16% 10% 11% 14% 1% 4% 16%
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%
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, 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

Berries are rich in potent antioxidants, such as anthocyanins, ellagic acid, and resveratrol, which may play an essential role in fighting against cellular damage and keeping your heart healthy. The oxidation of LDL or "bad" cholesterol is an essential step in heart disease.

According to the study, the antioxidants in blueberries can lower oxidized LDL levels, making blueberries very healthy for the heart [5].

As for strawberries, they can be good for your heart as well. In one Italian study, berries lowered LDL "bad" cholesterol and triglycerides, both risk markers of heart disease [6].

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 [7].

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 has decreased by 20% [8].

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 [9].

Strawberries are a good source of Vitamin C, the immune booster and oxidative stress fighter [10].

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 [11].

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://pubmed.ncbi.nlm.nih.gov/20660279/
  6. https://pubmed.ncbi.nlm.nih.gov/24406274/
  7. https://pubmed.ncbi.nlm.nih.gov/24222110/
  8. https://pubmed.ncbi.nlm.nih.gov/17602170/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
  10. https://www.mdpi.com/2072-6643/9/11/1211
  11. https://pubmed.ncbi.nlm.nih.gov/26549334/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: October 05, 2021

Infographic

Blueberry vs Strawberry infographic
Infographic link

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 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
Vitamin A 54IU 12IU Blueberry
Vitamin E 0.57mg 0.29mg Blueberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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
22
Strawberry
Mineral Summary Score
7
Blueberry
9
Strawberry

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
4%
Strawberry
Carbohydrates
14%
Blueberry
8%
Strawberry
Fats
2%
Blueberry
1%
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

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. 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.