Blueberry vs. Almonds
Nutrition comparison of Blueberry and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and almonds:
- Both almonds and blueberry are high in dietary fiber.
- Almond has 56% less sugar than blueberry.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Blueberry has signficantly less saturated fat than almond.
- Blueberry has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and blueberry has 90% less calories than almond - almond has 579 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Almonds | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 91% | 14% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 33% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both almonds and blueberry are high in dietary fiber. Almond has 421% more dietary fiber than blueberry - almond has 12.5g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Almond has 56% less sugar than blueberry - almond has 4.4g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 27 times more protein than blueberry - almond has 21.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
trans fat
Both almonds and blueberry are low in trans fat - almond has 0.02g of trans fat per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than almond - blueberry has 9.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Blueberry and almonds contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 43 times more Vitamin E than blueberry - almond has 25.6mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than almond - blueberry has 19.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Almonds | |
|---|---|---|
| Thiamin | 0.037 MG | 0.205 MG |
| Riboflavin | 0.041 MG | 1.138 MG |
| Niacin | 0.418 MG | 3.618 MG |
| Pantothenic acid | 0.124 MG | 0.471 MG |
| Vitamin B6 | 0.052 MG | 0.137 MG |
| Folate | 6 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 43 times more calcium than blueberry - almond has 269mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Almond is an excellent source of iron and it has 12 times more iron than blueberry - almond has 3.7mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Almond is an excellent source of potassium and it has 852% more potassium than blueberry - almond has 733mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, blueberry has more kaempferol, myricetin and quercetin than almond per 100 grams, however, almond contains more isorhamnetin than blueberry per 100 grams.
| Blueberry | Almonds | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 0.39 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than almond per 100 grams.
| Blueberry | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.003 G |
| Total | 0.058 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than blueberry per 100 grams.
| Blueberry | Almonds | |
|---|---|---|
| linoleic acid | 0.088 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.088 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Blueberry g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or blueberry contain more calories in 100 grams?Almond is high in calories and blueberry has 90% less calories than almond - almond has 579 calories in 100g and blueberry has 57 calories.
Does almonds or blueberry have more carbohydrates?
By weight, blueberry has 30% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does almonds or blueberry contain more calcium?
Almond is a rich source of calcium and it has 43 times more calcium than blueberry - almond has 269mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does almonds or blueberry contain more iron?
Almond is an abundant source of iron and it has 12 times more iron than blueberry - almond has 3.7mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does almonds or blueberry contain more potassium?
Almond is a rich source of potassium and it has 850% more potassium than blueberry - almond has 733mg of potassium in 100 grams and blueberry has 77mg of potassium.