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Raspberry vs Blueberry - In-Depth Nutrition Comparison

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Important differences between Raspberry and Blueberry

  • Raspberry has more Vitamin C, Fiber, Manganese, and Iron, however Blueberry is richer in Vitamin K.
  • Raspberry's daily need coverage for Vitamin C is 18% more.
  • Raspberry contains 4 times more Magnesium than Blueberry. Raspberry contains 22mg of Magnesium, while Blueberry contains 6mg.
  • Raspberry contains less Sugar.

The food varieties used in the comparison are Raspberries, raw and Blueberries, raw.

Infographic

Raspberry vs Blueberry infographic
Infographic link

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 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%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
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%
Equal in Sodium - 1

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 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 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 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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%
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 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

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.
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
Vitamin A 33IU 54IU Blueberry
Vitamin E 0.87mg 0.57mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 19.3µg Blueberry
Tryptophan mg 0.003mg Blueberry
Threonine mg 0.02mg Blueberry
Isoleucine mg 0.023mg Blueberry
Leucine mg 0.044mg Blueberry
Lysine mg 0.013mg Blueberry
Methionine mg 0.012mg Blueberry
Phenylalanine mg 0.026mg Blueberry
Valine mg 0.031mg Blueberry
Histidine mg 0.011mg Blueberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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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
17
Raspberry
12
Blueberry
Mineral Summary Score
15
Raspberry
7
Blueberry

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
7%
Raspberry
4%
Blueberry
Carbohydrates
12%
Raspberry
14%
Blueberry
Fats
3%
Raspberry
2%
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

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. 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.