Blueberry vs. Orange Juice
Nutrition comparison of Blueberry and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and orange juice:
- Blueberry is a great source of dietary fiber.
- Orange juice has more thiamin and folate.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and blueberry contain similar amounts of calories - orange juice has 45 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is similar to orange juice for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Orange Juice | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 91% | 90% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and blueberry contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 11 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Orange juice and blueberry contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Orange juice and blueberry contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both orange juice and blueberry are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 415% more Vitamin C than blueberry - orange juice has 50mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Orange juice and blueberry contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Orange juice and blueberry contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Orange juice and blueberry contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin and folate. Both blueberry and orange juice contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Orange Juice | |
|---|---|---|
| Thiamin | 0.037 MG | 0.09 MG |
| Riboflavin | 0.041 MG | 0.03 MG |
| Niacin | 0.418 MG | 0.4 MG |
| Pantothenic acid | 0.124 MG | 0.19 MG |
| Vitamin B6 | 0.052 MG | 0.04 MG |
| Folate | 6 UG | 30 UG |
Minerals
calcium
Orange juice and blueberry contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Orange juice and blueberry contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Orange juice has 160% more potassium than blueberry - orange juice has 200mg 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,
| Blueberry | Orange Juice | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | 0.05 mg |
| Quercetin | 7.67 mg | 0.25 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 blueberry and orange juice contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Blueberry | Orange Juice | |
|---|---|---|
| beta-carotene | 32 UG | 33 UG |
| lutein + zeaxanthin | 80 UG | 115 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Blueberry | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.011 G |
| Total | 0.058 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than orange juice per 100 grams.
| Blueberry | Orange Juice | |
|---|---|---|
| linoleic acid | 0.088 G | 0.029 G |
| Total | 0.088 G | 0.029 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: Blueberry (Blueberries, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Blueberry g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or blueberry contain more calories in 100 grams?Orange juice and blueberry contain similar amounts of calories - orange juice has 45 calories in 100g and blueberry has 57 calories.
Does orange juice or blueberry have more carbohydrates?
By weight, orange juice and blueberry contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and blueberry has 14.5g of carbohydrates.