Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and carrots:
Carrots and blueberry contain similar amounts of calories - carrot has 41 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to carrots for fat. Blueberry has a macronutrient ratio of 5:91:5 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Blueberry | Carrots | |
---|---|---|
Protein | 5% | 9% |
Carbohydrates | 91% | 87% |
Fat | 5% | 5% |
Alcohol | ~ | ~ |
Carrots and blueberry contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
Both carrots and blueberry are high in dietary fiber. Carrot has 17% more dietary fiber than blueberry - carrot has 2.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
Carrot has 52% less sugar than blueberry - carrot has 4.7g of sugar per 100 grams and blueberry has 10g of sugar.
Carrots and blueberry contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and blueberry has 0.74g of protein.
Both carrots and blueberry are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Blueberry has 64% more Vitamin C than carrot - carrot has 5.9mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Carrot is an excellent source of Vitamin A and it has 277 times more Vitamin A than blueberry - carrot has 835ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Carrots and blueberry contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Carrots and blueberry contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
Carrot has more niacin, pantothenic acid, Vitamin B6 and folate. Both blueberry and carrots contain significant amounts of thiamin and riboflavin.
Blueberry | Carrots | |
---|---|---|
Thiamin | 0.037 MG | 0.066 MG |
Riboflavin | 0.041 MG | 0.058 MG |
Niacin | 0.418 MG | 0.983 MG |
Pantothenic acid | 0.124 MG | 0.273 MG |
Vitamin B6 | 0.052 MG | 0.138 MG |
Folate | 6 UG | 19 UG |
Carrot has 450% more calcium than blueberry - carrot has 33mg of calcium per 100 grams and blueberry has 6mg of calcium.
Carrots and blueberry contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and blueberry has 0.28mg of iron.
Carrot is an excellent source of potassium and it has 316% more potassium than blueberry - carrot has 320mg of potassium per 100 grams and blueberry has 77mg of potassium.
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 carrots contain small amounts of luteolin.
Blueberry | Carrots | |
---|---|---|
luteolin | 0.2 mg | 0.11 mg |
kaempferol | 1.66 mg | 0.24 mg |
myricetin | 1.3 mg | 0.04 mg |
Quercetin | 7.67 mg | 0.21 mg |
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,
Blueberry | Carrots | |
---|---|---|
beta-carotene | 32 UG | 8285 UG |
lutein + zeaxanthin | 80 UG | 256 UG |
alpha-carotene | ~ | 3477 UG |
lycopene | ~ | 1 UG |
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than carrot per 100 grams.
Blueberry | Carrots | |
---|---|---|
alpha linoleic acid | 0.058 G | 0.002 G |
Total | 0.058 G | 0.002 G |
Comparing omega-6 fatty acids, both blueberry and carrots contain significant amounts of linoleic acid.
Blueberry | Carrots | |
---|---|---|
linoleic acid | 0.088 G | 0.1 G |
Total | 0.088 G | 0.1 G |
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 (%) |
Carrots 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 | |||