Blueberry vs. Raspberries
Nutrition comparison of Blueberry and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and raspberries:
- Both raspberries and blueberry are high in dietary fiber.
- Raspberry has 56% less sugar than blueberry.
- Raspberry has more pantothenic acid and folate.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and blueberry contain similar amounts of calories - raspberry has 52 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is heavier in carbs, lighter in fat and similar to raspberries for protein. Blueberry has a macronutrient ratio of 5:91:5 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Raspberries | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 91% | 82% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and blueberry contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both raspberries and blueberry are high in dietary fiber. Raspberry has 171% more dietary fiber than blueberry - raspberry has 6.5g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Raspberry has 56% less sugar than blueberry - raspberry has 4.4g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Raspberries and blueberry contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both raspberries and blueberry are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 170% more Vitamin C than blueberry - raspberry has 26.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Raspberries and blueberry contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Raspberries and blueberry contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Raspberries and blueberry contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Raspberry has more pantothenic acid and folate. Both blueberry and raspberries contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Blueberry | Raspberries | |
|---|---|---|
| Thiamin | 0.037 MG | 0.032 MG |
| Riboflavin | 0.041 MG | 0.038 MG |
| Niacin | 0.418 MG | 0.598 MG |
| Pantothenic acid | 0.124 MG | 0.329 MG |
| Vitamin B6 | 0.052 MG | 0.055 MG |
| Folate | 6 UG | 21 UG |
Minerals
calcium
Raspberry has 317% more calcium than blueberry - raspberry has 25mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Raspberry has 146% more iron than blueberry - raspberry has 0.69mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Raspberry has 96% more potassium than blueberry - raspberry has 151mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Blueberry | Raspberries | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 0.06 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 1.05 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both blueberry and raspberries contain significant amounts of lutein + zeaxanthin.
| Blueberry | Raspberries | |
|---|---|---|
| beta-carotene | 32 UG | 12 UG |
| lutein + zeaxanthin | 80 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.126 G |
| Total | 0.058 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than blueberry per 100 grams.
| Blueberry | Raspberries | |
|---|---|---|
| linoleic acid | 0.088 G | 0.249 G |
| Total | 0.088 G | 0.249 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blueberry (Blueberries, raw) and Raspberries (Raspberries, raw) .
Blueberry g
()
|
Daily Values (%) |
Raspberries g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or blueberry contain more calories in 100 grams?Raspberries and blueberry contain similar amounts of calories - raspberry has 52 calories in 100g and blueberry has 57 calories.
Does raspberries or blueberry have more carbohydrates?
By weight, raspberries and blueberry contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and blueberry has 14.5g of carbohydrates.