Blackberry vs Raspberry – Health impact and Nutrition Comparison

Blackberry vs Raspberry – Health impact and Nutrition Comparison

Summary

Blackberries are richer in fiber, antioxidants, manganese, copper, vitamins A, E, and K. Raspberries, on the other hand, have higher amounts of magnesium, vitamin C, and folate. They have protective roles on the overall health, focusing on different diseases. They are fit for weight loss.

Table of contents

1. Introduction
2. Nutritional data comparison
3. Antioxidants
4. Diets and weight loss
5. Health impact
6. Downsides
7. References

Introduction

Blackberry and raspberry are some of the most refreshing types of fruit. Fresh blackberry and raspberry are only seasonally available. However, frozen versions are found to satisfy one’s cravings during winter.

They are usually grown in colder areas since the colder the night gets, the sweeter the fruit becomes.

Contrary to what they are called, botanically, they are not classified as berries. Instead, they are classified as aggregate fruits.

Taste

Blackberries have a sweet and slight tart flavor and usually have an earthy flavored aftertaste. They are juicy, and the riper they become, the sweeter they become.

Raspberries, on the other hand, have a similar taste profile. The riper they become, the sweeter they become, and they are slightly tart. However, raspberry is less tart than blackberry. In addition to that, raspberry is less juicy compared to blackberry.

Culinary world

Blackberries are eaten raw, frozen, or processed into various foods. Raspberries are similarly processed and consumed as blackberries. Both are made into syrups, jams, pie and mixed with yogurt. However, it is essential to note that all these foods are usually high in sugars. Thus, it is essential to take into consideration how much sugar is present in them.

Preparations

In this section, we will discuss common types of preparations for each and what should be taken into consideration and their benefits.

Breakfast

A good breakfast is adding these fruits in a bowl of oats or mixing them in a shake, as it is an excellent and balanced way to start one’s day. This bowl gives a boost in energy, fibers, and antioxidants. If the taste is tart, little amounts of sugars or sweeteners can be added to cut the tartness.

Blackberry and raspberry syrups and jams are usually used with pancakes, crepes, or sandwiches. Although these are derivatives of natural fruits, they are mostly packed with added sugars.

Sauces

Blackberry sauce can be added to steaks, salmon, grilled chicken. This is usually prepared in gourmet cuisines.

Raspberry sauce is usually associated with the steak; however, it is not one of the most famous side sauces.

Nutritional data comparison

In this part of the article, we will compare the nutritional data of blackberry and raspberry, focusing on the differences. It is important to note that blackberry is nearly 89% water, whereas raspberry is 86% water. The comparison is made according to 100g of each.

Glycemic index

Blackberry and raspberry have similar glycemic indices. Blackberry has a glycemic index of 25, whereas raspberry has a glycemic index of 26; the difference is by 1 unit. They are both classified as low glycemic index foods.

Calories

Blackberry and raspberry are low in calories, and there is a minimal difference between them. Blackberry is lower in calories compared to raspberry.

Carbs

Blackberry is slightly lower in carbs compared to raspberry. However, they are both below 4% of the daily value.

Raspberry is richer in fibers since they satisfy 28% of the daily value, whereas blackberry satisfies 20%.

Proteins

The amount of protein in both is low, given that each has around 1g of protein.

Fats

The fat content of blackberry and raspberry is negligible.

Vitamins

Raspberry is richer in vitamin C and folate. In comparison, blackberry is richer in vitamin A, E, and K.

Minerals

Blackberry and raspberry have similar amounts of manganese. However, raspberries are slightly richer in manganese, covering 34% of the DV, whereas blackberry satisfies 32%. On the other hand, blackberries are richer in copper. The amount of copper in blackberries satisfies 8% of the DV of copper. Raspberries are richer in magnesium.

Antioxidants

Blackberries are higher in antioxidants compared to raspberries. Blackberries contain higher phenolic and anthocyanins. (1)

Blackberries have twice as many antioxidants compared to raspberries. Yet, it is important to mention that both are rich in antioxidants.

Antioxidants are very important in the positive health impacts of each fruit. This will be discussed in the health impact part of the text.

Diets and weight loss

For overall weight loss and calorie deficit, blackberries and raspberries are highly recommended. Replacing snacks with these berries is a very good alternative to a chocolate bar, for example. Even in breakfast, instead of adding peanut butter, berries would be less caloric and richer in fibers, promoting overall weight loss and a healthy gastrointestinal tract. Moreover, blackberries have anti-obesity properties.

Vegan diet

Blackberries and raspberries are highly recommended to be consumed in a vegan diet. Although not rich in proteins, they provide good amounts of antioxidants and flavor to the foods or fruit bowls that they are associated with.

Keto

Blackberries and raspberries are approved to be eaten in a keto diet. They are mostly water and are recommended in shakes and fruit bowls. They also provide good amounts of fibers which promotes good gastrointestinal health, among other benefits.

Health impact

Cardiovascular health

Eating blackberries has contributed to the decrease in fat deposition in the coronary arteries, the arteries that surround the heart. This means a decreased incidence of myocardial infarctions, heart attack, and ischemia of the heart. (2)

Eating raspberries is directly associated with decreased blood vessel diseases, decreased risks of hypertension, and overall improvement of cardiovascular health. (3)

Diabetes

Blackberries are associated with increased insulin sensitivity in people at high risk of developing type 2 diabetes. Thus, a decreased risk of developing type 2 diabetes. (2)

On the other hand, raspberries are directly associated with decreased risks of metabolic syndrome, which means decreased risks of developing type 2 diabetes. (3)

Inflammation

Due to the antioxidants present in blackberries, anthocyanins, and phenolic compounds, blackberries overall reduce oxidative stress and inflammation in the body. (4)

Raspberries are rich in polyphenols which have an anti-inflammatory role.

Both in blackberry and raspberry, the anti-inflammatory characteristic of both is significant because of the reduction of inflammation and oxidative stress, which lead to reducing risks of developing cancer. (3)

Cancer

Blackberries have anti-tumor characteristics that induce cancer cell death by its apoptotic factors. In addition, blackberries are rich in lignan, which has a characteristic of decreasing risks of breast cancer in post-menopausal women. (5)

On the other hand, raspberries have shown anti-carcinogenic properties related to colon cancer. (6)

In addition to the above, the anti-inflammatory characteristics of blackberry and raspberry reduce the risks of cancer development.

Effects on the brain

Blackberries have a positive influence on short-term memory and cognitive functioning. (7)

On the other hand, Raspberries reduced the risks of developing Alzheimer’s disease in people who are at high risk of developing Alzheimer’s disease and are obese. (8)

Downsides

Although they don’t have many downsides and are most beneficial, it is important to include some present aspects.

Post-intestinal surgery

In post-intestinal surgeries, doctors indicate that the patient should follow a low fiber diet. Blackberries and raspberries have to be excluded from the diet. (9)

Raspberry ketones

Some supplements are sold as raspberry ketones, where they claim to have weight loss properties. However, evidence-based research has shown that this does not affect fatty tissues and weight loss. The weight loss that took place was due to high amounts of caffeine in the supplement. (10)

References

1. Antioxidant properties of fruits of raspberry and blackberry grown in central Europe
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115824/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
4. https://pubmed.ncbi.nlm.nih.gov/22082199/
5. https://pubmed.ncbi.nlm.nih.gov/16541305/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1868020/
7. https://pubmed.ncbi.nlm.nih.gov/19356316/
8. https://pubmed.ncbi.nlm.nih.gov/30257330/
9. What to eat after bowel surgery
10. https://pubmed.ncbi.nlm.nih.gov/28378858/

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

Lower in Sugar
Lower in Saturated Fat
Lower in glycemic index
Lower in price
Lower in Sodium	Equal
Lower in Cholesterol	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison – raw data values

Nutrient			Opinion
Net carbs	4.31g	5.44g
Protein	1.39g	1.2g
Fats	0.49g	0.65g
Carbs	9.61g	11.94g
Calories	43kcal	52kcal
Fructose	2.4g	2.35g
Sugar	4.88g	4.42g
Fiber	5.3g	6.5g
Calcium	29mg	25mg
Iron	0.62mg	0.69mg
Magnesium	20mg	22mg
Phosphorus	22mg	29mg
Potassium	162mg	151mg
Sodium	1mg	1mg
Zinc	0.53mg	0.42mg
Copper	0.165mg	0.09mg
Vitamin A	214IU	33IU
Vitamin A RAE	11µg	2µg
Vitamin E	1.17mg	0.87mg
Vitamin C	21mg	26.2mg
Vitamin B1	0.02mg	0.032mg
Vitamin B2	0.026mg	0.038mg
Vitamin B3	0.646mg	0.598mg
Vitamin B5	0.276mg	0.329mg
Vitamin B6	0.03mg	0.055mg
Folate	25µg	21µg
Vitamin K	19.8µg	7.8µg
Saturated Fat	0.014g	0.019g
Monounsaturated Fat	0.047g	0.064g
Polyunsaturated fat	0.28g	0.375g

Which food is preferable for your diet?

Low Fats diet
Low Carbs diet
Low Calories diet
Low glycemic index diet

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Comparison summary