Blueberry vs. Beets
Nutrition comparison of Blueberry and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and beets:
- Both beets and blueberry are high in dietary fiber.
- Beet has more folate.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and blueberry contain similar amounts of calories - beet has 43 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to beets for fat. Blueberry has a macronutrient ratio of 5:91:5 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Beets | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 91% | 83% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and blueberry contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both beets and blueberry are high in dietary fiber. Beet has 17% more dietary fiber than blueberry - beet has 2.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Beets and blueberry contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Beets and blueberry contain similar amounts of protein - beet has 1.6g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both beets and blueberry are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 98% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Beets and blueberry contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Beets and blueberry contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Beets and blueberry contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Beet has more folate. Both blueberry and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Beets | |
|---|---|---|
| Thiamin | 0.037 MG | 0.031 MG |
| Riboflavin | 0.041 MG | 0.04 MG |
| Niacin | 0.418 MG | 0.334 MG |
| Pantothenic acid | 0.124 MG | 0.155 MG |
| Vitamin B6 | 0.052 MG | 0.067 MG |
| Folate | 6 UG | 109 UG |
Minerals
calcium
Beet has 167% more calcium than blueberry - beet has 16mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Beet has 186% more iron than blueberry - beet has 0.8mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Beet is an excellent source of potassium and it has 322% more potassium than blueberry - beet has 325mg 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, both blueberry and beets contain significant amounts of luteolin.
| Blueberry | Beets | |
|---|---|---|
| luteolin | 0.2 mg | 0.37 mg |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 0.13 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both blueberry and beets contain significant amounts of beta-carotene.
| Blueberry | Beets | |
|---|---|---|
| beta-carotene | 32 UG | 20 UG |
| lutein + zeaxanthin | 80 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than beet per 100 grams.
| Blueberry | Beets | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.005 G |
| Total | 0.058 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and beets contain significant amounts of linoleic acid.
| Blueberry | Beets | |
|---|---|---|
| linoleic acid | 0.088 G | 0.055 G |
| Total | 0.088 G | 0.055 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 (%) |
Beets 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 beets or blueberry contain more calories in 100 grams?Beets and blueberry contain similar amounts of calories - beet has 43 calories in 100g and blueberry has 57 calories.
Does beets or blueberry have more carbohydrates?
By weight, beets and blueberry contain similar amounts of carbs - beet has 9.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does beets or blueberry contain more potassium?
Beet is a rich source of potassium and it has 320% more potassium than blueberry - beet has 325mg of potassium in 100 grams and blueberry has 77mg of potassium.