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.
Detailed nutritional comparison of blueberry and strawberries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Strawberries src

Here's an infographic summarizing the nutritional differences between blueberry and strawberries. marks particularly rich nutrients.


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

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G Water G
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