Blueberry vs. Sweet Potatoes
Nutrition comparison of Blueberry and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and sweet potatoes:
- Both sweet potatoes and blueberry are high in dietary fiber.
- Sweet potato has 58% less sugar than blueberry.
- Sweet potato has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, pantothenic acid and Vitamin B6.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry has 34% less calories than sweet potato - sweet potato has 86 calories per 100 grams and blueberry has 57 calories.
| Blueberry | Sweet Potatoes | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 91% | 92% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and blueberry contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both sweet potatoes and blueberry are high in dietary fiber. Sweet potato has 25% more dietary fiber than blueberry - sweet potato has 3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Sweet potato has 58% less sugar than blueberry - sweet potato has 4.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Sweet potatoes and blueberry contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both sweet potatoes and blueberry are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 304% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than blueberry - sweet potato has 709ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Sweet potatoes and blueberry contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Sweet potatoes and blueberry contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, pantothenic acid and Vitamin B6. Both blueberry and sweet potatoes contain significant amounts of riboflavin, niacin and folate.
| Blueberry | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.037 MG | 0.078 MG |
| Riboflavin | 0.041 MG | 0.061 MG |
| Niacin | 0.418 MG | 0.557 MG |
| Pantothenic acid | 0.124 MG | 0.8 MG |
| Vitamin B6 | 0.052 MG | 0.209 MG |
| Folate | 6 UG | 11 UG |
Minerals
calcium
Sweet potato has 400% more calcium than blueberry - sweet potato has 30mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Sweet potatoes and blueberry contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 338% more potassium than blueberry - sweet potato has 337mg 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, both blueberry and sweet potatoes contain small amounts of luteolin.
| Blueberry | Sweet Potatoes | |
|---|---|---|
| luteolin | 0.2 mg | 0.02 mg |
| kaempferol | 1.66 mg | 0.01 mg |
| myricetin | 1.3 mg | 0.03 mg |
| Quercetin | 7.67 mg | 0.01 mg |
| apigenin | ~ | 0.01 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, sweet potato has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Blueberry | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 32 UG | 8509 UG |
| lutein + zeaxanthin | 80 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Blueberry | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.001 G |
| Total | 0.058 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than sweet potato per 100 grams.
| Blueberry | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.088 G | 0.013 G |
| Total | 0.088 G | 0.013 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 Sweet Potatoes .
Note: The specific food items compared are: Blueberry (Blueberries, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Blueberry g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or blueberry contain more calories in 100 grams?Blueberry has 30% less calories than sweet potato - sweet potato has 86 calories in 100g and blueberry has 57 calories.
Does sweet potatoes or blueberry have more carbohydrates?
By weight, sweet potatoes and blueberry contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does sweet potatoes or blueberry contain more potassium?
Sweet potato is a rich source of potassium and it has 340% more potassium than blueberry - sweet potato has 337mg of potassium in 100 grams and blueberry has 77mg of potassium.