Aronia berries look similar to blueberries but are higher in antioxidant content and have a dry, sour, astringent flavor due to their tannin content. Because of this, blueberries are more widely used in recipes.
Because of this, blueberries are more widely used in recipes. Learn about the differences between aronia berries and blueberries as well as which berry is packed with more nutrients.
What is the nutritional value of aronia berries vs. blueberries?
| Nutrients | Aronia berries | Blueberries |
|---|---|---|
| Calories | 47 | 57 |
| Protein | 1.4 grams, 3% of daily value (DV) | 0.7 grams, 1% of DV |
| Carbohydrates | 9.6 grams, 3% of DV | 14.5 grams, 4% of DV |
| Sugars | 4.3 grams | 10 grams |
| Dietary fiber | 5.3 grams, 2.1% of DV | 2.4 grams, 10% of DV |
| Total fat | 0.5 grams, 1% of DV | 0.3 grams, 1% of DV |
| Vitamin A | 7% of DV | 1.1% of DV |
| Vitamin C | 35% of DV | 16% of DV |
| Calcium | 3% of DV | 0.5% of DV |
| Iron | 8% of DV | 1.6% of DV |
| Sodium | 1 mg, 0% of DV | 1 mg, 0% of DV |
| Potassium | 105 mg, 3% of DV | 77 mg, 2% of DV |
Are aronia berries healthier than blueberries?
While both aronia berries and blueberries have health benefits, aronia berries have much higher concentrations of nutrients such as antioxidants and certain vitamins.
Richer in antioxidants
Antioxidants help fight free radical damage and oxidative stress that can lead to diseases such as diabetes, heart disease, and even some cancers. Oxidative stress occurs when free radicals damage cells in the body, which can lead to lower immunity and other health problems. Aronia berries contain even more antioxidants than blueberries, which mean they pack a healthier punch.
High in proanthocyanidin
Proanthocyanidin is a super antioxidant derived from plants that has cardioprotective, antidiabetic, anticancer, neuroprotective, and antibacterial properties. Proanthocyanidin has been demonstrated to protect against sun damage and promote eye health, as well as improve joint, muscle, artery, and body tissue flexibility.
Proanthocyanidin can also enhance blood circulation, which is especially advantageous for those who have high blood pressure or high cholesterol. Due to its anti-inflammatory properties, proanthocyanidin helps reduce the effects of chronic inflammation, which can lead to conditions such as arthritis.
High in anthocyanin
Anthocyanins are the pigments that give aronia berries and blueberries their rich blue color. They are a type of flavonoid, which is an antioxidant that has anti-inflammatory, anticancer, and antiviral properties.
Anthocyanin-rich foods have been used in herbal medicine for many years to treat a variety of illnesses ranging from high blood pressure and diabetes to the common cold and urinary tract infections. Research has shown that anthocyanins isolated from berries may help suppress the development of breast cancer cells in test-tube trials. More studies, however, are required to fully understand its effects on cancer prevention.
High in flavanols
Flavanols are a subgroup of flavonoids found in a variety of fruits, vegetables, teas, and wine. In addition to having antioxidant properties, these polyphenols also help promote healthy digestion and cognitive function.
Polyphenols encourage the growth of good bacteria in the gut while protecting against harmful bacteria. In addition to being good for your digestive system, they may also improve concentration, memory, and learning.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerHealth Solutions From Our Sponsors
Suh DH, Jung ES, Lee GM, Lee CH. Distinguishing Six Edible Berries Based on Metabolic Pathway and Bioactivity Correlations by Non-targeted Metabolite Profiling. Front Plant Sci. 2018;9:1462. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6175979/
NutritionData. Aronia Berry Nutrition Facts & Calories. https://nutritiondata.self.com/facts/custom/3081828/2
Nutritionix. 100 G Blueberries. https://www.nutritionix.com/food/blueberries/100-g
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