Coconut Oil vs. Blueberry
Nutrition comparison of Coconut Oil and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and blueberry:
- Blueberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Blueberry has signficantly more Vitamin C than coconut oil.
- Blueberry is a great source of dietary fiber.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and blueberry has 94% less calories than coconut oil - coconut oil has 892 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, coconut oil is lighter in protein, much lighter in carbs and much heavier in fat compared to blueberry per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Blueberry | |
|---|---|---|
| Protein | ~ | 5% |
| Carbohydrates | ~ | 91% |
| Fat | 100% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than blueberry - blueberry has 14.5g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than coconut oil - blueberry has 2.4g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Blueberry has more protein than coconut oil - blueberry has 0.74g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and blueberry has 100% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
trans fat
Both coconut oil and blueberry are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than coconut oil - blueberry has 9.7mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Blueberry and coconut oil contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and blueberry contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Coconut oil and blueberry contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Blueberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Blueberry | |
|---|---|---|
| Thiamin | ~ | 0.037 MG |
| Riboflavin | ~ | 0.041 MG |
| Niacin | ~ | 0.418 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | ~ | 0.052 MG |
| Folate | ~ | 6 UG |
Minerals
calcium
Coconut oil and blueberry contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Coconut oil and blueberry contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Blueberry has more potassium than coconut oil - blueberry has 77mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.058 G |
| Total | 0.019 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than blueberry per 100 grams.
| Coconut Oil | Blueberry | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.088 G |
| Total | 1.759 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.
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Blueberry (Blueberries, raw) .
Coconut Oil 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 coconut oil or blueberry contain more calories in 100 grams?Coconut oil is high in calories and blueberry has 90% less calories than coconut oil - coconut oil has 892 calories in 100g and blueberry has 57 calories.
Does blueberry or coconut oil have more carbohydrates?
By weight, coconut oil has fewer carbohydrates than blueberry - blueberry has 14.5g of carbs for 100g and coconut oil has no carbs..