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.
Detailed nutritional comparison of blueberry and orange juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Blueberry src
Image of Orange Juice src

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.

Blueberry Orange Juice
Protein 4% 6%
Carbohydrates 91% 90%
Fat 4% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blueberry or Orange Juice .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .

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G Water G
G Starch G
G Alcohol 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.