Blueberry vs. Strawberry — Health Impact and Nutrition Comparison

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

Blueberry

3

Protein: 0.74 g

Fats: 0.33 g

Carbs: 14.49 g

Water: 84.21 g

Other: 0.23 g

Strawberry

2

Protein: 0.67 g

Fats: 0.3 g

Carbs: 7.68 g

Water: 90.95 g

Other: 0.4 g

Contains more CarbsCarbs

+88.7%

Contains more OtherOther

+73.9%

~equal in Protein ~0.67g

~equal in Fats ~0.3g

~equal in Water ~90.95g

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

Blueberry

2

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

Strawberry

2

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 GlucoseGlucose	+145.2%
Contains more FructoseFructose	+103.7%

Contains more StarchStarch	+33.3%
Contains more SucroseSucrose	+327.3%

~equal in Lactose ~0g

~equal in Maltose ~0g

~equal in Galactose ~0g

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

5

Strawberry

2

Contains more Vitamin AVitamin A	+350%
Contains more Vitamin EVitamin E	+96.6%
Contains more Vitamin B1Vitamin B1	+54.2%
Contains more Vitamin B2Vitamin B2	+86.4%
Contains more Vitamin KVitamin K	+777.3%

Contains more Vitamin CVitamin C	+506.2%
Contains more FolateFolate	+300%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.386mg

~equal in Vitamin B5 ~0.125mg

~equal in Vitamin B6 ~0.047mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~5.7mg

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.

Blueberry

2

Strawberry

7

Contains more CopperCopper	+18.8%
Contains more ZincZinc	+14.3%

Contains more MagnesiumMagnesium	+116.7%
Contains more CalciumCalcium	+166.7%
Contains more PotassiumPotassium	+98.7%
Contains more IronIron	+46.4%
Contains more PhosphorusPhosphorus	+100%
Contains more ManganeseManganese	+14.9%
Contains more SeleniumSelenium	+300%

~equal in Sodium ~1mg

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).

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

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).

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).