Strawberries and blueberries are both firmly planted in the category of superfood. They are readily available and similar in their nutrition. Therefore, many people find themselves comparing the two. Many people ask me about them which is why I decided to write this blog post, strawberries versus blueberries, how they compare?
Strawberries versus blueberries, they are very similar in nutrition. Strawberries contain more vitamin C, fewer calories and are less expensive. Blueberries are rich in antioxidants but more expensive. Both fruits are incredibly healthy and store well in the freezer.
While both of these fruits are excellent choices for healthy eating, there are some distinct differences between them. Below is an in-depth comparison of the health benefits and nutritional content of both strawberries and blueberries. In addition, I’ll compare their storage times, prices and whether their organic versions are worth it.
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Nutrients of Strawberries Vs Blueberries
Strawberries and blueberries have very similar health benefits, but there are some distinct differences in their nutritional make-up.
|Nutrients Per 1 Cup||Strawberries||Blueberries|
|Calcium||23 mg||8.9 mg|
|Cholesterol||0 mg||0 mg|
|Carbohydrates||11.1 g||21.4 g|
|Dietary Fiber||2.9 g||3.6 g|
|Fat||0.4 g||0.5 g|
|Iron||0.6 mg||0.4 mg|
|Magnesium||18.7 mg||8.9 mg|
|Phosphorus||34.6 mg||17.8 mg|
|Potassium||220 mg||114 mg|
|Protein||1.00 g||1.1 g|
|Sugars||7.0 g||14.7 g|
|Sodium||1.4 mg||1.5 mg|
|Vitamin A||17.3 IU||79.9 IU|
|Vitamin B9 (folate)||34.6 mcg||8.9 mcg|
|Vitamin B6||0.1 mg||0.1 mg|
|Vitamin C||84.7 mg||14.4 mg|
|Vitamin K||3.2 mcg||28.6 mcg|
|Zinc||0.2 mg||0.2 mg|
The notable differences between strawberries and blueberries:
- Much more calcium
- Less calories
- Less carbs
- More magnesium
- More potassium
- Less sugar
- Much more folate
- Much more vitamin C
- More Vitamin K
- More Zinc
- More antioxidants
Health Benefits Of Strawberries
The main health benefits of strawberries are due to the fact they are very high in nutrients like Vitamin C and Manganese. Both are very critical for the human body.
Vitamin C and Manganese are required by the body for normal growth and development, which is a good reason why many parents give strawberries to their kids.
These essential vitamins and minerals help with the growth and repair of the following:
- Blood vessels
Vitamin C and Manganese promote the development of scar tissue as well. In addition, Vitamin C helps the body to correctly absorb iron.
Vitamin C and Manganese are powerful antioxidants that help prevent the damage caused to the body by free radicals. Free radicals are big influencers in the body’s aging processes and may be a cause of cancers, heart disease and arthritis.
The nutrients in strawberries make them helpful for increasing the good cholesterol in your body and lowering blood pressure. Strawberries help prevent heart disease, arthritis, and certain types of cancers 3.
Strawberries are low in sodium, free of bad cholesterol and low in calories. Did you know some strawberries taste better than others? I wrote a blog post on it which you can check out here, 5 Strawberries That Have The Best Taste.
Health Benefits Of Blueberries
Blueberries are exceptionally high in vitamins, minerals and fiber relative to their size.
They are very similar to strawberries because they are high in antioxidants, although have less. They help prevent cancers, heart disease and high blood pressure. They are high in fiber and excellent for the growth, development and overall health of the body 4.
Blueberries help to keep bones, teeth, skin, tendons and cartilage healthy and strong as well.
A significant health benefit of blueberries is much less prevalent in strawberries is their contribution to brain health.
Blueberries are exceptionally high in particular flavonoids that help to promote and maintain brain health related to brain function and memory.
Their high folate levels, also known as vitamin B9, make blueberries ideal for pregnant women. Folate is a vital compound for tissue growth and development.
Blueberries help to keep your body, heart and brain healthy at the cellular level. They help to prevent the damage caused by free radicals, fight off cancer cells as well as the aging process in every part of the body 5.
If you’re wondering which blueberries are the sweetest, check out my blog post on the subject, A Guide To Blueberry Types And Taste.
Blueberries VS Strawberries: Which Is More Expensive?
Strawberries and blueberries are both natively grown in North America and have been found to grow very well in parts of Europe as well.
The price of strawberries versus blueberries largely depends on where you live in the world.
These fruits do not ship very well and so are very difficult to transport. They are easily damaged which increases their price the further away you are from where they are grown.
Some countries have their own strawberry or blueberry farms, but they keep their prices the same as international rates to maximize profit.
Generally speaking, there are more strawberries available and they are much easier to grow. This makes them cheaper fruits to grow and distribute.
Blueberries are much less forgiving to grow than strawberries are. They are in higher demand but with less availability. This makes blueberries generally more expensive than strawberries, no matter where you happen to live.
Are Organic Strawberries And Blueberries Worth The Extra Cost?
Organically grown vegetables and blueberries are higher in vitamins and nutrients than their regularly grown varieties.
Organic fruits and vegetables are naturally grown without using any harmful pesticides, insecticides or other poisons that are ultimately harmful to humans.
Strawberries and blueberries grown organically are much safer to eat. If you are eating these fruits for their nutritional value, the organic varieties are much more beneficial to your health.
For these reasons, organic strawberries and blueberries are much worth the extra cost compared to regular varieties. Especially for strawberries which have made number one on the dirty dozen foods list for four straight years 6.
Storing Strawberries And Blueberries
Both strawberries and blueberries tend to over-ripen and go bad very quickly, especially when they are bought fresh. This can be a frustrating problem, but there are ways of storing your strawberries and blueberries to help them stay fresh and edible for as long as possible.
Strawberries and blueberries react very similarly to heat, cold, moisture and freezing. Therefore, the proper way to store both of these foods is the same.
Strawberries and blueberries will stay unfresh outside of the fridge or freezer for very long. Therefore, if you intend using them soon after bringing them home, keeping them on the counter for a few hours will not damage them. Will they ripen on the counter? Read my blog post here, Will Strawberries Ripen on the Counter?
To keep strawberries and blueberries fresh for about a week in the refrigerator, do not wash them before refrigerating 7. Extra moisture on the fruit will cause them to become very soft, making them feel over-ripe before they actually are.
Preferably, wash your strawberries or blueberries just before eating them and keep them in the fridge while dry 8.
Leaving the strawberry stems intact within the strawberries helps keep them firm on the inside and helps prolong their life-span when stored in the refrigerator.
Strawberries or blueberries may be stored for extended periods by freezing them. Frozen fruits will last much longer than refrigerated fruits. They may stay good up to a year in the freezer.
When freezing strawberries or blueberries, be sure to freeze them while spread out individually on a baking tray before putting them in one freezer-safe container. If these fruits are frozen while touching each other, they will freeze together in a clump. This prevents them from thawing out quickly and breaking the fruit in the process.
Wrapping Up Strawberries and Blueberries
Strawberries and blueberries are very similar in regard to their nutritional content, but there are a few distinct differences between the fruits.
Strawberries are high in vitamin C and magnesium. Blueberries are high in vitamin B9 (folate), which makes them the better choice for pregnant women. In addition, blueberries have high levels of flavonoids helping to maintain memory and brain health.
Blueberries are more expensive than strawberries. The organic variants of these fruits are worth the cost because they’re higher in their natural vitamins and minerals than the mass-farmed varieties.
Do yourself a favor and incorporate some strawberries or blueberries into your diet, and reap the natural benefits of these incredible superfoods!
Read More Food vs Food Articles!
- NutritionData: Strawberries
- NutritionData: Blueberries
- National Center for Biotechnology Information: Promising Health Benefits of the Strawberry: A Focus on Clinical Studies
- National Center for Biotechnology Information: High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women
- FDA: Can Antioxidant Foods Forestall Aging?
- EWG: Dirty Dozen
- University of Kentucky: Kentucky Blueberries
- University of California: Strawberries: Safe Methods to Store, Preserve, and Enjoy