Apple vs. Blueberry
Nutrition comparison of Apple and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and blueberry:
- Both apple and blueberry are high in dietary fiber.
- Blueberry has more niacin.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and blueberry contain similar amounts of calories - apple has 52 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, apple is heavier in carbs and similar to blueberry for protein and fat. Apple has a macronutrient ratio of 2:96:3 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Blueberry | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 96% | 91% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and blueberry contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both apple and blueberry are high in dietary fiber. is very similar to apple for dietary fiber - apple has 2.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Apple and blueberry contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Apple and blueberry contain similar amounts of protein - apple has 0.26g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both apple and blueberry are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 111% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Apple and blueberry contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Apple and blueberry contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Apple and blueberry contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Blueberry has more niacin. Both apple and blueberry contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Apple | Blueberry | |
|---|---|---|
| Thiamin | 0.017 MG | 0.037 MG |
| Riboflavin | 0.026 MG | 0.041 MG |
| Niacin | 0.091 MG | 0.418 MG |
| Pantothenic acid | 0.061 MG | 0.124 MG |
| Vitamin B6 | 0.041 MG | 0.052 MG |
| Folate | 3 UG | 6 UG |
Minerals
calcium
Apple and blueberry contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Apple and blueberry contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Apple and blueberry contain similar amounts of potassium - apple has 107mg 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 apple and blueberry contain significant amounts of quercetin.
| Apple | Blueberry | |
|---|---|---|
| luteolin | 0.12 mg | 0.2 mg |
| kaempferol | 0.14 mg | 1.66 mg |
| Quercetin | 4.01 mg | 7.67 mg |
| myricetin | ~ | 1.3 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 apple and blueberry contain significant amounts of beta-carotene.
| Apple | Blueberry | |
|---|---|---|
| beta-carotene | 27 UG | 32 UG |
| lutein + zeaxanthin | 29 UG | 80 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.058 G |
| Total | 0.009 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than apple per 100 grams.
| Apple | Blueberry | |
|---|---|---|
| linoleic acid | 0.043 G | 0.088 G |
| Total | 0.043 G | 0.088 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.
Apple g
()
|
Daily Values (%) |
Blueberry 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 apple or blueberry contain more calories in 100 grams?Apple and blueberry contain similar amounts of calories - apple has 52 calories in 100g and blueberry has 57 calories.
Does apple or blueberry have more carbohydrates?
By weight, apple and blueberry contain similar amounts of carbs - apple has 13.8g of carbs for 100g and blueberry has 14.5g of carbohydrates.