Blackberry vs Blueberry: Which Is Better?

What Is the Difference Between Blackberry and Blueberry?

Although both berries are rich in antioxidants and low in calories, they differ in various ways:

• Taste: Blueberries are mild and sweeter, while blackberries are stronger and can be slightly tart or sour. 
• Appearance: Blackberries are dark purple or black and have a more seedy and rough texture, while blueberries are typically dark blue, circular, and have a smoother texture. 
• Size: Blueberries are small and round, while blackberries are slightly larger and have an oblong or oval shape. 
• Price: Berries are among the most expensive fruits, and their price varies depending on the season. Other factors that impact price are whether you choose to buy conventional or organic, fresh or frozen, or from a farmers market or supermarket. 

Nutrition

Incorporating more fruits like blueberries, blackberries, and even raspberries into your routine is undoubtedly a good idea. While they are all considered nutrient dense superfoods, blackberries and blueberries offer different levels of macronutrients like carbohydrates and micronutrients like vitamins. See the nutrition facts below for 1 cup (approximately 144g of each):^{1, 2}

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Overall, blackberries are healthier choices because they are lower in calories, carbs, fiber, and protein. 

Glycemic Index and Glycemic Load

The glycemic index is a way to measure how quickly a certain food can spike your blood sugar on a scale of 1-100. In general, it’s good to prioritize foods with lower glycemic indexes (55 or below) to keep your blood sugar balanced. 

The glycemic load of a food is an alternative way to measure its impact on blood sugar. It is calculated on a scale of 1-30 using both the glycemic index and the amount of carbohydrates per serving. Considering serving size also paints a more accurate picture of the impact on blood glucose levels. 

Individuals can react differently to foods, so we recommend experimenting to see if blueberries or blackberries cause blood sugar spikes. The best way to do this is with a continuous glucose monitor, or CGM, like the one Signos offers.  

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While both berries are considered low on the glycemic index and glycemic load scales, blackberries will have a significantly lower impact on blood sugar levels and are the better choice. 

Vitamins

While supplements complement a healthy diet, consuming various colorful fruits and vegetables is the best way to ensure you get all the necessary vitamins. You can’t do better than these two berries when it comes to nutrient-packed fruits. Below is a breakdown of specific vitamins for 1 cup of each berry:

Blackberries and blueberries provide the same amount of vitamin K, but blackberries offer substantially more vitamin A, vitamin C, and folate. 

Minerals

These tiny berries pack a big punch when it comes to minerals. Below is a breakdown of specific minerals for 1 cup of each berry:

Blackberries have more than double the amount of minerals compared to blueberries, making them the clear winner in this category. 

Health Benefits of Blackberries vs Blueberries

The health benefits of blueberries and blackberries are not only due to their vitamins and minerals but also their high levels of other phytonutrients. Blackberries and blueberries contain the antioxidants quercetin, ellagic acid, and anthocyanins. These compounds neutralize free radicals and reduce oxidative stress in the body. They work in conjunction with the aforementioned vitamins and minerals to support a host of health benefits, including:

• Support Brain Health: Due to their high antioxidant content, both berries have been shown to reduce the risk of Alzheimer’s Disease in middle-aged men and women and improve motor and cognitive function.³
• Improve Cardiovascular Health: Research has demonstrated that consuming blueberries can help reduce the risk of heart disease by lowering blood pressure and optimizing cholesterol levels.⁴
• Reduce Obesity: Obesity is a complex condition linked to widespread inflammation. Obesity-associated inflammation is associated with an increased risk of chronic diseases like type 2 diabetes and cancer. Berries have powerful compounds that can reduce inflammation and help optimize other metabolic markers.⁵

Which One Is Better: Blackberry or Blueberry?

You can’t go wrong with either of these healthy berries. However, blackberries are the superior option, pound for pound (or nutrient for nutrient). They are lower in carbs, higher in fiber, and higher in most vitamins and minerals. Remember that blackberries have a strong taste; some people may not like their slightly tart flavor. If you prefer blueberries over blackberries, rest assured that you are still reaping many health benefits by adding these small fruits to your diet.