Blackberries vs Blueberries – Which is Healthier?

Our Verdict

When comparing blackberries to blueberries, we picked the blackberries.

Why?

They’re both great! But the humble blackberry stands out (and is an example of the rule-of-thumb “foods that are darker are often more nutrient-dense”).

In terms of macros, blackberries have 2x the fiber and for what it’s worth (which isn’t much because the numbers are tiny) 2x the protein, while blueberries have 2x the carbs. An easy first-round win for blackberries.

When it comes to vitamins, blackberries have notably more of vitamins A, B3, B5, B9, C, and E, while blueberries have a little more of vitamins B1, B2, and B6. Another clear win for blackberries.

In the category of minerals, blackberries have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while blueberries are not higher in any minerals, so that’s a total win for blackberries in this round!

In other considerations, blueberries are famous for their antioxidants, but blackberries actually equal them. The polyphenol content varies from one fruit to another, but they are both loaded with an abundance (thousands) of antioxidants, especially anthocyanins. So this round’s most reasonably a tie.

Adding up the sections makes for a clear overall win for blackberries, but by all means do enjoy either or both, as diversity is best!

PS: this writer has managed to get both to grow in her garden, and she lives at the edge of an ancient bog, which really limits what can be grown here. This is probably no use to you, dear reader (you are too far for me to share my blackberries and blueberries with you), but I’m proud of it :p However! If we want to make it useful, then: do consider it an exhortation to grow what you can, wherever you may be!

Want to learn more?

You might like:

21 Most Beneficial Polyphenols & What Foods Have Them

Enjoy!