First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Blueberries | Blackberries |
| Nutrient | blueberries | blackberries |
| Protein | 3g | 6g |
| Carbohydrate | 51g | 45g |
| Fiber | 8g | 25g |
| Fat | 1g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 1g | 1g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | blueberries | blackberries |
| Choline | 5% | 9% |
| Vitamin A | 2% | 8% |
| Vitamin C | 45% | 130% |
| Vitamin E | 17% | 45% |
| Vitamin K | 85% | 115% |
Blackberries have significantly more Vitamins A, E, C, K than blueberries. Blueberries are a great source of Vitamin K, Vitamin C. Blackberries are a good source of Niacin, Pantothenic Acid, Potassium, Magnesium, Zinc, Calcium. Blackberries are a great source of Vitamin E, Iron. Blackberries are an excellent source of Vitamin K, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | blueberries | blackberries |
| Vitamin B1 | 13% | 9% |
| Vitamin B2 | 13% | 11% |
| Vitamin B3 | 12% | 25% |
| Vitamin B5 | 9% | 26% |
| Vitamin B6 | 17% | 13% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | blueberries | blackberries |
| Sodium | 0% | 0% |
| Potasium | 8% | 22% |
| Calcium | 4% | 27% |
| Magnesium | 6% | 27% |
| Phosphorus | 7% | 18% |
| Iron | 16% | 48% |
| Manganese | 51% | 131% |
| Selenium | 1% | 4% |
| Copper | 20% | 77% |
| Zinc | 6% | 26% |