Blueberry vs. Strawberry — Health Impact and Nutrition Comparison
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.
Table of contents
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
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
Calories
Blueberries and strawberries are low-calorie fruits, providing 57 and 32 calories per 100g serving, respectively.
Vitamins
Vitamin Comparison
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
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
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).
References
- https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf
- https://www.sciencedirect.com/science/article/abs/pii/S0899900704003041
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147091/
- https://pubmed.ncbi.nlm.nih.gov/31329250/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8289612/
- https://pubmed.ncbi.nlm.nih.gov/28130090/
- https://pubmed.ncbi.nlm.nih.gov/22788743/
- https://pubmed.ncbi.nlm.nih.gov/22068016/
- https://pubmed.ncbi.nlm.nih.gov/17261891/
- https://www.sciencedirect.com/science/article/abs/pii/S0271531710001296
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-blueberry-feeding-on-plasma-lipids-in-pigs/FED4F7B9E214162AC3D02EF19592DDD9
- https://pubs.rsc.org/en/content/articlelanding/2019/fo/c9fo01684h/unauth
- https://www.sciencedirect.com/science/article/abs/pii/S2212267214016335
- https://pubmed.ncbi.nlm.nih.gov/28609132/
- https://pubmed.ncbi.nlm.nih.gov/24222110/
- https://pubmed.ncbi.nlm.nih.gov/17602170/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665444/
- https://www.mdpi.com/2072-6643/9/11/1211
- https://pubmed.ncbi.nlm.nih.gov/28990893/
Infographic
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.09g | 5.68g |
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| Protein | 0.74g | 0.67g |
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| Fats | 0.33g | 0.3g |
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| Carbs | 14.49g | 7.68g |
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| Calories | 57kcal | 32kcal |
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| Starch | 0.03g | 0.04g |
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| Fructose | 4.97g | 2.44g |
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| Sugar | 9.96g | 4.89g |
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| Fiber | 2.4g | 2g |
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| Calcium | 6mg | 16mg |
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| Iron | 0.28mg | 0.41mg |
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| Magnesium | 6mg | 13mg |
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| Phosphorus | 12mg | 24mg |
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| Potassium | 77mg | 153mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 0.16mg | 0.14mg |
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| Copper | 0.057mg | 0.048mg |
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| Manganese | 0.336mg | 0.386mg |
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| Selenium | 0.1µg | 0.4µg |
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| Vitamin A | 54IU | 12IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 0.57mg | 0.29mg |
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| Vitamin C | 9.7mg | 58.8mg |
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| Vitamin B1 | 0.037mg | 0.024mg |
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| Vitamin B2 | 0.041mg | 0.022mg |
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| Vitamin B3 | 0.418mg | 0.386mg |
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| Vitamin B5 | 0.124mg | 0.125mg |
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| Vitamin B6 | 0.052mg | 0.047mg |
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| Folate | 6µg | 24µg |
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| Vitamin K | 19.3µg | 2.2µg |
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| Tryptophan | 0.003mg | 0.008mg |
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| Threonine | 0.02mg | 0.02mg | |
| Isoleucine | 0.023mg | 0.016mg |
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| Leucine | 0.044mg | 0.034mg |
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| Lysine | 0.013mg | 0.026mg |
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| Methionine | 0.012mg | 0.002mg |
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| Phenylalanine | 0.026mg | 0.019mg |
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| Valine | 0.031mg | 0.019mg |
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| Histidine | 0.011mg | 0.012mg |
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| Saturated Fat | 0.028g | 0.015g |
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| Monounsaturated Fat | 0.047g | 0.043g |
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| Polyunsaturated fat | 0.146g | 0.155g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
- 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.