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Raspberry vs. Blueberry — Health Impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 20, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Raspberry
vs
Blueberry

Summary

Raspberry is richer in vitamin C, fiber, and iron, while blueberry is higher in vitamin K. Blueberry contains more sugar. Raspberry provides three times more vitamin C than blueberry. Raspberry contains four times more Magnesium than Blueberry. Raspberry contains 22mg of Magnesium, while blueberry contains 6mg.

Introduction

In this article, we will compare two famous berries - raspberry(1) and blueberry (2), showing their differences in nutritional profile and health impact

Raspberry is a fruit produced by a plant belonging to the Rosaceae family - Rubus idaeus. It is cultivated worldwide. Blueberry is a superfood that grows on the blueberry bush. The most common blueberry plant cultivated in the US is the highbush blueberry

Taste, smell, appearance

Raspberry is a small conical fruit covered with a velvety red skin, while blueberry is a round berry with many seeds inside. Blueberry is firstly green, and then it turns into deep purple or blue

Blueberry has a fruity, herbaceous smell, while raspberry often has a sour, sweet, juicy odor. Blueberry has a melon-like, herbal, oily taste, and the raspberry flavor is both tart and sweet

Nutrition

Although both raspberry and blueberry contain 85% of water, they differ in the distribution of macronutrients they provide. Check the chart shown below to visualize the nutrient composition of these berries. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +62.2%
Contains more Fats +97%
Contains more Other +100%
Contains more Carbs +21.4%
Equal in Water - 84.21
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +62.2%
Contains more Fats +97%
Contains more Other +100%
Contains more Carbs +21.4%
Equal in Water - 84.21
 

Carbs

Blueberry is higher in carbs than raspberry: this is why it may seem sweeter. Blueberry provides 14.5g of carbs compared to 12g containing raspberry. The sweetness of blueberry is linked to its higher sugar content.

Fiber

Raspberry is 2.1g richer in fiber than blueberry. Raspberry is a good source of soluble fiber and helps lower total blood cholesterol levels. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +81.8%
Contains more Starch +∞%
Contains more Glucose +162.4%
Contains more Fructose +111.5%
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +81.8%
Contains more Starch +∞%
Contains more Glucose +162.4%
Contains more Fructose +111.5%
 

Protein

Being plant food products, raspberry and blueberry contain small amounts of protein. However, raspberry is slightly higher in protein

Fat

Raspberry and blueberry contain less than one gram of fat per 100g; hence we can neglect the fat amounts. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.1%
Contains more Monounsaturated Fat +36.2%
Contains more Polyunsaturated fat +156.8%
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains less Saturated Fat -32.1%
Contains more Monounsaturated Fat +36.2%
Contains more Polyunsaturated fat +156.8%
 

Calories

Raspberry and blueberry are classified as low-calorie foods. However, blueberry contains five calories more compared to blueberry. 

Minerals

The winner in this section is raspberry. It is higher in all minerals than blueberry. Raspberry contains two times more potassium than blueberry. It is significantly richer in copper and iron

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 Calcium +316.7%
Contains more Iron +146.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +141.7%
Contains more Potassium +96.1%
Contains more Zinc +162.5%
Contains more Copper +57.9%
Contains more Manganese +99.4%
Contains more Selenium +100%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Calcium +316.7%
Contains more Iron +146.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +141.7%
Contains more Potassium +96.1%
Contains more Zinc +162.5%
Contains more Copper +57.9%
Contains more Manganese +99.4%
Contains more Selenium +100%
Equal in Sodium - 1
 

Vitamins

Raspberry contains nearly three times higher in vitamin C than blueberry. It is also richer in vitamins B3, B5, and folate

Blueberry is 11.5mg higher in vitamin K. It contains more vitamins A and B1

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 E +52.6%
Contains more Vitamin C +170.1%
Contains more Vitamin B3 +43.1%
Contains more Vitamin B5 +165.3%
Contains more Folate +250%
Contains more Choline +105%
Contains more Vitamin A +63.6%
Contains more Vitamin B1 +15.6%
Contains more Vitamin K +147.4%
Equal in Vitamin B2 - 0.041
Equal in Vitamin B6 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
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%
Contains more Vitamin E +52.6%
Contains more Vitamin C +170.1%
Contains more Vitamin B3 +43.1%
Contains more Vitamin B5 +165.3%
Contains more Folate +250%
Contains more Choline +105%
Contains more Vitamin A +63.6%
Contains more Vitamin B1 +15.6%
Contains more Vitamin K +147.4%
Equal in Vitamin B2 - 0.041
Equal in Vitamin B6 - 0.052
 

Glycemic index

Blueberry and raspberry are classified as low-GI foods. However, blueberry’s GI is twice higherblueberry’s GI equals 53, while raspberry’s GI is 26

Check our glycemic index chart page for more information about the GI of other foods. 

Health benefits

Antioxidants

Antioxidants are chemicals produced by plants that fight oxidative damage during inflammation. Oxidative stress can lead to serious health problems such as cancer, cardiovascular problems, diabetes, and other diseases (3). Raspberries and blueberries produce different antioxidants to fight oxidative damage. 

Raspberries are high in vitamin C, ellagic acid, and quercetin (4). A study indicates that consuming raspberries shows anti-inflammatory and antioxidant effects, thus fighting chronic diseases (5). Ellagic acid may also have DNA-repairing effects (6). 

Blueberries are believed to have the highest antioxidant activity among fruits (7) (8). They are particularly rich in anthocyanins - flavonoids responsible for these berries’ antioxidant capacities (9). 

Diabetes

Raspberries may improve insulin resistance and lower blood sugar levels. It is high in tannin - an alpha-amylase inhibitor that prevents the breaking down of the starch (10). 

Fresh and frozen blueberries have shown beneficial effects on people with type 2 diabetes. They improve glucose metabolism and insulin sensitivity (11) (12) (13).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients 
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients 
  3. https://pubmed.ncbi.nlm.nih.gov/25942353/ 
  4. https://pubmed.ncbi.nlm.nih.gov/26501271/ 
  5. https://pubmed.ncbi.nlm.nih.gov/26773014/ 
  6. https://pubmed.ncbi.nlm.nih.gov/19325752/ 
  7. https://pubmed.ncbi.nlm.nih.gov/18759450/ 
  8. https://pubmed.ncbi.nlm.nih.gov/15186133/ 
  9. https://pubmed.ncbi.nlm.nih.gov/22175691/ 
  10. https://pubmed.ncbi.nlm.nih.gov/15796622/ 
  11. https://pubmed.ncbi.nlm.nih.gov/34883305/ 
  12. https://pubmed.ncbi.nlm.nih.gov/31139236/ 
  13. https://pubmed.ncbi.nlm.nih.gov/33922965/ 


 

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: February 20, 2023
Medically reviewed by Igor Bussel

Infographic

Raspberry vs Blueberry infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Blueberry Opinion
Net carbs 5.44g 12.09g Blueberry
Protein 1.2g 0.74g Raspberry
Fats 0.65g 0.33g Raspberry
Carbs 11.94g 14.49g Blueberry
Calories 52kcal 57kcal Blueberry
Starch 0g 0.03g Blueberry
Fructose 2.35g 4.97g Blueberry
Sugar 4.42g 9.96g Raspberry
Fiber 6.5g 2.4g Raspberry
Calcium 25mg 6mg Raspberry
Iron 0.69mg 0.28mg Raspberry
Magnesium 22mg 6mg Raspberry
Phosphorus 29mg 12mg Raspberry
Potassium 151mg 77mg Raspberry
Sodium 1mg 1mg
Zinc 0.42mg 0.16mg Raspberry
Copper 0.09mg 0.057mg Raspberry
Manganese 0.67mg 0.336mg Raspberry
Selenium 0.2µg 0.1µg Raspberry
Vitamin A 33IU 54IU Blueberry
Vitamin A RAE 2µg 3µg Blueberry
Vitamin E 0.87mg 0.57mg Raspberry
Vitamin C 26.2mg 9.7mg Raspberry
Vitamin B1 0.032mg 0.037mg Blueberry
Vitamin B2 0.038mg 0.041mg Blueberry
Vitamin B3 0.598mg 0.418mg Raspberry
Vitamin B5 0.329mg 0.124mg Raspberry
Vitamin B6 0.055mg 0.052mg Raspberry
Folate 21µg 6µg Raspberry
Choline 12.3mg 6mg Raspberry
Vitamin K 7.8µg 19.3µg Blueberry
Tryptophan 0.003mg Blueberry
Threonine 0.02mg Blueberry
Isoleucine 0.023mg Blueberry
Leucine 0.044mg Blueberry
Lysine 0.013mg Blueberry
Methionine 0.012mg Blueberry
Phenylalanine 0.026mg Blueberry
Valine 0.031mg Blueberry
Histidine 0.011mg Blueberry
Saturated Fat 0.019g 0.028g Raspberry
Monounsaturated Fat 0.064g 0.047g Raspberry
Polyunsaturated fat 0.375g 0.146g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Blueberry
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
16%
Raspberry
11%
Blueberry
Minerals Daily Need Coverage Score
20%
Raspberry
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 5.54g)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.4)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.