Blueberries vs Raspberries – Which is Healthier?

Our Verdict

When comparing blueberries to raspberries, we picked the raspberries.

Why?

In terms of macros, blueberries have slightly more carbs, while raspberries have 2.5x the fiber and also slightly more protein, not that the protein figure is why people are eating raspberries, as a general rule of thumb. In any case, we say raspberries win this round based on the higher fiber content and resultantly much lower glycemic index.

In the category of vitamins, blueberries have more of vitamins A and K, while raspberries have more of vitamins B3, B4, B7, B9, C, and E, making for a convincing win for raspberries here.

When it comes to minerals, blueberries are not higher in any mineral, while raspberries are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. A very clear win for raspberries in this round!

In other considerations, both are good but blueberries have more polyphenols in total, so they score a win in this round.

Adding up the sections makes for a compelling overall win for raspberries, but blueberries certainly have their merits too, so by all means enjoy either or both; diversity is best!

Want to learn more?

You might like:

21 Most Beneficial Polyphenols & What Foods Have Them

Enjoy!