Blueberries vs Strawberries
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Blueberries vs Strawberries: nutrition per 100 g
| Per 100 g | Blueberries | Strawberries |
|---|---|---|
| Calories | 64 kcal | 36 kcal |
| Protein | 0.7 g | 0.6 g |
| Carbohydrate | 14.6 g | 8 g |
| Fat | 0.3 g | 0.2 g |
| Fibre | 2.4 g | 2 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Blueberries | Strawberries |
|---|---|---|
| Calcium, Ca | 11.69 mg | 16.9 mg |
| Choline, total | 6 mg | 5.7 mg |
| Copper, Cu | 0.05 mg | 0.03 mg |
| Folate, DFE | 6 ug | 24 ug |
| Folate, food | 6 ug | 24 ug |
| Folate, total | 6 ug | 24 ug |
| Iron, Fe | 0.34 mg | 0.26 mg |
| Magnesium, Mg | 6.18 mg | 12.52 mg |
| Manganese, Mn | 0.42 mg | 0.37 mg |
| Niacin | 0.42 mg | 0.39 mg |
| Pantothenic acid | 0.12 mg | 0.13 mg |
| Phosphorus, P | 12.96 mg | 22.98 mg |
| Potassium, K | 85.64 mg | 160.7 mg |
| Riboflavin | 0.04 mg | 0.02 mg |
| Selenium, Se | 0.1 ug | 0.4 ug |
| Thiamin | 0.04 mg | 0.02 mg |
| Vitamin A, IU | 54 iu | 12 iu |
| Vitamin A, RAE | 3 ug | 1 ug |
| Vitamin B-6 | 0.05 mg | 0.05 mg |
| Vitamin C, total ascorbic acid | 8.06 mg | 59.62 mg |
| Zinc, Zn | 0.09 mg | 0.11 mg |
Blueberries is higher in carbohydrate. Strawberries is the leaner, lower-calorie choice. That makes Blueberries more relevant when you want quicker-energy carbohydrate, and Strawberries when you want a lighter, lower-calorie option.
Full nutrition facts: Blueberries ยท Strawberries
Bottom line
Per 100 g, Blueberries provides 64 kcal, 0.7 g protein, 14.6 g carbohydrate, 0.3 g fat and 2.4 g fiber; Strawberries provides 36 kcal, 0.6 g protein, 8 g carbohydrate, 0.2 g fat and 2 g fiber.
Looking beyond the macronutrients, Strawberries is the better source of vitamin C, potassium (see the vitamins and minerals table below).
Strawberries have fewer calories and about seven times the vitamin C; blueberries are sweeter with more carbohydrate. Both are low glycemic and count toward the 2 cups of fruit a day suggested by the Dietary Guidelines.
In short: for weight loss or a bigger portion at the same calories, Strawberries. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.