Blackberries and blueberries, like other members of the berry family, are naturally low in calories but high in nutrition. Not only are they a rich source of fiber, but they also provide the body with a variety of vitamins and minerals that are essential for optimal health. However, there are a few nutritional differences between the two.
Calories and Fat
According to the USDA Nutrient Data Laboratory, a 100 g serving of blackberries provides 43 calories, while the same serving size of blueberries has 57 calories. Fruits, in general, are naturally low in fat and blueberries and blackberries are no exception. Each contains less than a gram of fat per serving. Individuals on a calorie-restricted or low-fat diet would benefit from incorporating blueberries and blackberries into their meal plan.
Carbohydrates
A 100 g serving of blackberries and blueberries provides approximately 10 g and 15 g of carbohydrates, respectively. The body converts carbohydrates into a simple sugar known as glucose, which is utilized to maintain cellular function and to supply the body with energy. Fiber is a type of carbohydrate that promotes bowel movement regularity and stabilizes blood-glucose levels. Unlike pure sugar, which causes spikes in blood-glucose levels, the fiber content of berries is slow to digest. As a result, fluctuations in blood-glucose levels are prevented. A 100 g serving of blackberries has slightly more than 5 g of fiber, while blueberries provide 2.4 g of fiber. According to the Institute of Medicine, the average adult woman requires a daily intake of 25 g of fiber and the average adult man requires a daily intake of 38 g of fiber.
Vitamins
Blueberries and blackberries offer many of the same nutrients, but in differing amounts. A 100 g serving of blackberries provides 35 percent of the recommended dietary intake (RDI) of vitamin C, 25 percent of the RDI of vitamin K, 6 percent of the RDI of folate and vitamin E, 4 percent of the RDI of vitamin A, 3 percent of the RDI of niacin and pantothenic acid, 2 percent of the RDI of vitamin B6 and 1 percent of the RDI of thiamine. Blueberries, on the other hand, offer 16 percent of the RDI of vitamin C, 24 percent of the RDI of vitamin K, 3 percent of the RDI of vitamins E and B6, 2 percent of the RDI of thiamine, riboflavin, niacin and folate, as well as 1 percent of the RDI of pantothenic acid. These nutrients are essential for optimal health; vitamin C, for instance, supports a healthy immune system, while vitamin A promotes healthy eyes.
Minerals
Both blackberries and blueberries contain manganese, copper, magnesium, potassium, zinc and calcium; however, the mineral content of blackberries is significantly higher than that of blueberries. A 100 g serving of blackberries and blueberries contains 32 percent and 17 percent of the RDI of manganese, 8 percent and 3 percent of the RDI of copper, 5 percent and 2 percent of the RDI of magnesium and potassium, 4 percent and 1 percent of the RDI of zinc and 3 percent and 1 percent of the RDI of calcium, respectively. Manganese helps nourish the brains and nerves, while copper aids the absorption of iron. Calcium is another vital nutrient that supports strong bones and teeth.
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