Oats vs. Blueberry
Nutrition comparison of Oats and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and blueberry:
- Both oats and blueberry are high in dietary fiber.
- Blueberry has 42.4 times less saturated fat than oat.
- Blueberry has signficantly more Vitamin C than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (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
Oat is high in calories and blueberry has 85% less calories than oat - oat has 389 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to blueberry per calorie. Oats has a macronutrient ratio of 17:67:16 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Blueberry | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 67% | 91% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and blueberry has 78% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both oats and blueberry are high in dietary fiber. Oat has 342% more dietary fiber than blueberry - oat has 10.6g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Oat has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 21 times more protein than blueberry - oat has 16.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has 42.4 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than oat - blueberry has 9.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Blueberry and oats contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Blueberry has more Vitamin E than oat - blueberry has 0.57mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Blueberry has more Vitamin K than oat - blueberry has 19.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Blueberry | |
|---|---|---|
| Thiamin | 0.763 MG | 0.037 MG |
| Riboflavin | 0.139 MG | 0.041 MG |
| Niacin | 0.961 MG | 0.418 MG |
| Pantothenic acid | 1.349 MG | 0.124 MG |
| Vitamin B6 | 0.119 MG | 0.052 MG |
| Folate | 56 UG | 6 UG |
Minerals
calcium
Oat is a great source of calcium and it has 800% more calcium than blueberry - oat has 54mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Oat is an excellent source of iron and it has 15 times more iron than blueberry - oat has 4.7mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Oat is an excellent source of potassium and it has 457% more potassium than blueberry - oat has 429mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and blueberry contain significant amounts of alpha linoleic acid (ALA).
| Oats | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.058 G |
| Total | 0.111 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than blueberry per 100 grams.
| Oats | Blueberry | |
|---|---|---|
| linoleic acid | 2.424 G | 0.088 G |
| Total | 2.424 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.
Oats 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 oats or blueberry contain more calories in 100 grams?Oat is high in calories and blueberry has 90% less calories than oat - oat has 389 calories in 100g and blueberry has 57 calories.
Does oats or blueberry have more carbohydrates?
By weight, oat is high in carbohydrates and blueberry has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does oats or blueberry contain more iron?
Oat is an abundant source of iron and it has 15 times more iron than blueberry - oat has 4.7mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does oats or blueberry contain more potassium?
Oat is a rich source of potassium and it has 460% more potassium than blueberry - oat has 429mg of potassium in 100 grams and blueberry has 77mg of potassium.