Blueberry vs. Strawberries
Nutrition comparison of Blueberry and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and strawberries:
- Strawberry has 51% less sugar than blueberry.
- Strawberry has more folate.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 44% less calories than blueberry - strawberry has 32 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is heavier in carbs and similar to strawberries for protein and fat. Blueberry has a macronutrient ratio of 5:91:5 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Strawberries | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 91% | 85% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 47% less carbohydrates than blueberry - strawberry has 7.7g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Strawberries and blueberry contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Strawberry has 51% less sugar than blueberry - strawberry has 4.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Strawberries and blueberry contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both strawberries and blueberry are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 506% more Vitamin C than blueberry - strawberry has 58.8mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Strawberries and blueberry contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Strawberries and blueberry contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Strawberries and blueberry contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Strawberry has more folate. Both blueberry and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Strawberries | |
|---|---|---|
| Thiamin | 0.037 MG | 0.024 MG |
| Riboflavin | 0.041 MG | 0.022 MG |
| Niacin | 0.418 MG | 0.386 MG |
| Pantothenic acid | 0.124 MG | 0.125 MG |
| Vitamin B6 | 0.052 MG | 0.047 MG |
| Folate | 6 UG | 24 UG |
Minerals
calcium
Strawberry has 167% more calcium than blueberry - strawberry has 16mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Strawberries and blueberry contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Strawberry has 99% more potassium than blueberry - strawberry has 153mg 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 | Strawberries | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 0.5 mg |
| myricetin | 1.3 mg | 0.04 mg |
| Quercetin | 7.67 mg | 1.11 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,
| Blueberry | Strawberries | |
|---|---|---|
| beta-carotene | 32 UG | 7 UG |
| lutein + zeaxanthin | 80 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.065 G |
| Total | 0.058 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and strawberries contain significant amounts of linoleic acid.
| Blueberry | Strawberries | |
|---|---|---|
| linoleic acid | 0.088 G | 0.09 G |
| Total | 0.088 G | 0.09 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 Strawberries (Strawberries, raw) .
Blueberry g
()
|
Daily Values (%) |
Strawberries 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 strawberries or blueberry contain more calories in 100 grams?Strawberry has 40% less calories than blueberry - strawberry has 32 calories in 100g and blueberry has 57 calories.
Does strawberries or blueberry have more carbohydrates?
By weight, strawberry has 50% fewer carbohydrates than blueberry - strawberry has 7.7g of carbs for 100g and blueberry has 14.5g of carbohydrates.