Blueberry vs. Coconut
Nutrition comparison of Blueberry and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and coconut:
- Both coconut and blueberry are high in dietary fiber.
- Coconut has more pantothenic acid and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and blueberry has 84% less calories than coconut - coconut has 354 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much heavier in carbs, much lighter in fat and similar to coconut for protein. Blueberry has a macronutrient ratio of 5:91:5 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Coconut | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 91% | 16% |
| Fat | 5% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and blueberry contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both coconut and blueberry are high in dietary fiber. Coconut has 275% more dietary fiber than blueberry - coconut has 9g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Coconut and blueberry contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Coconut has 350% more protein than blueberry - coconut has 3.3g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Coconut is high in saturated fat and blueberry has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 194% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and coconut contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and blueberry contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Coconut and blueberry contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Coconut has more pantothenic acid and folate. Both blueberry and coconut contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Blueberry | Coconut | |
|---|---|---|
| Thiamin | 0.037 MG | 0.066 MG |
| Riboflavin | 0.041 MG | 0.02 MG |
| Niacin | 0.418 MG | 0.54 MG |
| Pantothenic acid | 0.124 MG | 0.3 MG |
| Vitamin B6 | 0.052 MG | 0.054 MG |
| Folate | 6 UG | 26 UG |
Minerals
calcium
Coconut and blueberry contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Coconut is a great source of iron and it has 768% more iron than blueberry - coconut has 2.4mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Coconut is an excellent source of potassium and it has 362% more potassium than blueberry - coconut has 356mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than blueberry per 100 grams.
| Blueberry | Coconut | |
|---|---|---|
| linoleic acid | 0.088 G | 0.366 G |
| Total | 0.088 G | 0.366 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 (%) |
Coconut 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 coconut or blueberry contain more calories in 100 grams?Coconut is high in calories and blueberry has 80% less calories than coconut - coconut has 354 calories in 100g and blueberry has 57 calories.
Does coconut or blueberry have more carbohydrates?
By weight, coconut and blueberry contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does coconut or blueberry contain more potassium?
Coconut is a rich source of potassium and it has 360% more potassium than blueberry - coconut has 356mg of potassium in 100 grams and blueberry has 77mg of potassium.