Blueberry vs. Spinach
Nutrition comparison of Blueberry and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and spinach:
- Both spinach and blueberry are high in dietary fiber.
- Spinach has 22.7 times less sugar than blueberry.
- Spinach has 60% less calories than blueberry.
- Spinach has 75% less carbohydrates than blueberry.
- Spinach has more thiamin, riboflavin, Vitamin B6 and folate.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 60% less calories than blueberry - spinach has 23 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Spinach | |
|---|---|---|
| Protein | 5% | 40% |
| Carbohydrates | 91% | 49% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 75% less carbohydrates than blueberry - spinach has 3.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both spinach and blueberry are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Spinach has 22.7 times less sugar than blueberry - spinach has 0.42g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Spinach has 286% more protein than blueberry - spinach has 2.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both spinach and blueberry are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 190% more Vitamin C than blueberry - spinach has 28.1mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than blueberry - spinach has 469ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Spinach has 256% more Vitamin E than blueberry - spinach has 2mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 24 times more Vitamin K than blueberry - spinach has 482.9ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, Vitamin B6 and folate. Both blueberry and spinach contain significant amounts of niacin and pantothenic acid.
| Blueberry | Spinach | |
|---|---|---|
| Thiamin | 0.037 MG | 0.078 MG |
| Riboflavin | 0.041 MG | 0.189 MG |
| Niacin | 0.418 MG | 0.724 MG |
| Pantothenic acid | 0.124 MG | 0.065 MG |
| Vitamin B6 | 0.052 MG | 0.195 MG |
| Folate | 6 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 15 times more calcium than blueberry - spinach has 99mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Spinach is a great source of iron and it has 868% more iron than blueberry - spinach has 2.7mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Spinach is an excellent source of potassium and it has 625% more potassium than blueberry - spinach has 558mg 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, spinach has more luteolin and kaempferol than blueberry per 100 grams, however, blueberry contains more myricetin than spinach per 100 grams. Both blueberry and spinach contain significant amounts of quercetin.
| Blueberry | Spinach | |
|---|---|---|
| luteolin | 0.2 mg | 0.74 mg |
| kaempferol | 1.66 mg | 6.38 mg |
| myricetin | 1.3 mg | 0.35 mg |
| Quercetin | 7.67 mg | 3.97 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,
| Blueberry | Spinach | |
|---|---|---|
| beta-carotene | 32 UG | 5626 UG |
| lutein + zeaxanthin | 80 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.138 G |
| Total | 0.058 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than spinach per 100 grams.
| Blueberry | Spinach | |
|---|---|---|
| linoleic acid | 0.088 G | 0.026 G |
| Total | 0.088 G | 0.026 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.
Blueberry g
()
|
Daily Values (%) |
Spinach 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 spinach or blueberry contain more calories in 100 grams?Spinach has 60% less calories than blueberry - spinach has 23 calories in 100g and blueberry has 57 calories.
Is spinach or blueberry better for protein?
Spinach has 290% more protein than blueberry - spinach has 2.9g of protein per 100 grams and blueberry has 0.74g of protein.
Does spinach or blueberry have more carbohydrates?
By weight, spinach has 80% fewer carbohydrates than blueberry - spinach has 3.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does spinach or blueberry contain more calcium?
Spinach is a rich source of calcium and it has 15 times more calcium than blueberry - spinach has 99mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does spinach or blueberry contain more potassium?
Spinach is a rich source of potassium and it has 630% more potassium than blueberry - spinach has 558mg of potassium in 100 grams and blueberry has 77mg of potassium.