Are red grapes better than blueberries?

When you're looking for a low-calorie, fat-free and nutrient-rich snack, you can't go wrong with either grapes or blueberries. They both supply fiber and have the same nutrients, but grapes contain more potassium, while blueberries are a better source of vitamin C.

healthyeating.sfgate.com - The Health Benefits of Grapes & Blueberries - Healthy Eating | SF Gate

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When you’re looking for a low-calorie, fat-free and nutrient-rich snack, you can’t go wrong with either grapes or blueberries. They both supply fiber and have the same nutrients, but grapes contain more potassium, while blueberries are a better source of vitamin C. Grapes and blueberries also contain antioxidant phytochemicals.

Basics

Some varieties of blueberries are harvested as early as April, while others ripen late in the summer, so you have a long season of fresh blueberries. The grape family includes thousands of varieties, which are classified according to color and whether they’re wine or table grapes. Table grapes are sweeter and less acidic than those destined to become wine. The quality and nutritional value of both fruits diminish quickly, so store them in the refrigerator and don’t wash them until you’re ready to eat them.

Fiber

The soluble fiber in grapes and blueberries slows down the absorption of their natural sugars, which moderates blood glucose. Soluble fiber helps keep your heart healthy because it lowers cholesterol. Both fruits also supply insoluble fiber that adds bulk to stool and prevents constipation. One cup of blueberries has 3.6 grams of fiber, compared to 1.4 grams in 1 cup of grapes. The recommended daily intake of fiber for men is 38 grams and women should consume 25 grams.

Nutrients

You’ll get vitamin C from both fruits, but 1 cup of blueberries has 14 milligrams, which is three times more than the amount in grapes. Men should consume 90 milligrams and women need 75 milligrams of vitamin C daily, so men get 16 percent and women consume 19 percent of their daily intake from just 1 cup of blueberries. Both fruits provide about 20 percent of your daily intake of vitamin K and 2 to 10 percent of iron, magnesium, potassium and B vitamins.

Phytochemicals

Grapes and blueberries supply antioxidants through two phytochemicals: resveratrol and flavonoids. Each fruit has both phytochemicals, but blueberries have more flavonoids, while grapes are a better source of resveratrol. Resveratrol may help keep your heart healthy by relaxing blood vessels and lowering the risk of developing blood clots. In addition to working as antioxidants, flavonoids may prevent cancer by stopping the growth of cancerous cells or by removing potential carcinogens from your body. In spite of their potential benefits, more research is needed to determine the exact effects of resveratrol and flavonoids on your health.

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