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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
Orange juice and blueberry contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and blueberry has 6mg of calcium.
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.
Orange juice has 160% more potassium than blueberry - orange juice has 200mg of potassium per 100 grams and blueberry has 77mg of potassium.
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 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 |
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 |
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 |
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)) .
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 | |||