USDA-derived comparison
Blueberries vs Raspberries
Blueberries leads for Vitamin K; Raspberries answers with Vitamin C and Fiber.
Who each is for: Choose blueberries for vitamin K. Choose raspberries for vitamin C and fiber.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Blueberries | Raspberries |
|---|---|---|
| Calories | 57 kcal | 52 kcal |
| Protein | 1 g | 1 g |
| Carbs | 15 g | 12 g |
| Fat | 0 g | 1 g |
| Fiber | 2 g | 7 g |
| Sat fat | 0 g | 0 g |
| Sodium | 1 mg | 1 mg |
| Potassium | 77 mg | 151 mg |
| Calcium | 6 mg | 25 mg |
| Iron | 0.3 mg | 0.7 mg |
| Magnesium | 6 mg | 22 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Vitamin C | 10 mg | 26 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 6 µg | 21 µg |
Servings differ: 1 cup of blueberries is about 148g, 1 cup of raspberries about 123g. Scale accordingly before deciding anything on the 100g basis alone.
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