Blackberries vs Grapes – Which is Healthier?

Our Verdict

When comparing blackberries to grapes, we picked the blackberries.

Why?

It’s not even close:

In terms of macros, blackberries have more than 5x the fiber, for about half the carbs, resulting in a notably lower glycemic index. They also have more than 2x the protein, but unlike the fiber, it’s not much in either fruit, so we might disregard it. Still, an easy win for blackberries either way.

In the category of vitamins, blackberries have more of vitamins A, B3, B5, B9, C, E, and K, while grapes have more of vitamins B1, B2, and B6. Another clear win for blackberries.

When it comes to minerals, blackberries have a lot more calcium, copper, iron, magnesium, phosphorus, selenium, and zinc, while grapes have slightly more manganese and potassium. Once again, blackberries emerge victorious.

In other considerations, both have an abundance of many polyphenols, but blackberries have more, both in types and in total mass (mg/100g).

Thus, blackberries overwhelmingly win the day, but by all means enjoy either or both; diversity is best!

Want to learn more?

You might like:

Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.

If you’re not a mouse, you might even need more than that!

To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎

Enjoy!