Blueberry vs. Broccoli
Nutrition comparison of Blueberry and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and broccoli:
- Both broccoli and blueberry are high in dietary fiber.
- Broccoli has 4.8 times less sugar than blueberry.
- Broccoli has 54% less carbohydrates than blueberry.
- Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 40% less calories than blueberry - broccoli has 34 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Blueberry has a macronutrient ratio of 5:91:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Broccoli | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 91% | 65% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 54% less carbohydrates than blueberry - broccoli has 6.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both broccoli and blueberry are high in dietary fiber. Broccoli has a little more dietary fiber (8%) than blueberry by weight - broccoli has 2.6g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Broccoli has 4.8 times less sugar than blueberry - broccoli has 1.7g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Broccoli has 281% more protein than blueberry - broccoli has 2.8g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both broccoli and blueberry are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 820% more Vitamin C than blueberry - broccoli has 89.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than blueberry - broccoli has 31ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Broccoli and blueberry contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 426% more Vitamin K than blueberry - broccoli has 101.6ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both blueberry and broccoli contain significant amounts of thiamin and niacin.
| Blueberry | Broccoli | |
|---|---|---|
| Thiamin | 0.037 MG | 0.071 MG |
| Riboflavin | 0.041 MG | 0.117 MG |
| Niacin | 0.418 MG | 0.639 MG |
| Pantothenic acid | 0.124 MG | 0.573 MG |
| Vitamin B6 | 0.052 MG | 0.175 MG |
| Folate | 6 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 683% more calcium than blueberry - broccoli has 47mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Broccoli has 161% more iron than blueberry - broccoli has 0.73mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 310% more potassium than blueberry - broccoli has 316mg 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, broccoli has more luteolin and kaempferol than blueberry per 100 grams, however, blueberry contains more myricetin and quercetin than broccoli per 100 grams.
| Blueberry | Broccoli | |
|---|---|---|
| luteolin | 0.2 mg | 0.8 mg |
| kaempferol | 1.66 mg | 7.84 mg |
| myricetin | 1.3 mg | 0.06 mg |
| Quercetin | 7.67 mg | 3.26 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 | Broccoli | |
|---|---|---|
| beta-carotene | 32 UG | 361 UG |
| lutein + zeaxanthin | 80 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Blueberry | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.0215 G |
| Total | 0.058 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and broccoli contain significant amounts of linoleic acid.
| Blueberry | Broccoli | |
|---|---|---|
| linoleic acid | 0.088 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.088 G | 0.055 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 (%) |
Broccoli 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 broccoli or blueberry contain more calories in 100 grams?Broccoli has 40% less calories than blueberry - broccoli has 34 calories in 100g and blueberry has 57 calories.
Does broccoli or blueberry have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than blueberry - broccoli has 6.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does broccoli or blueberry contain more potassium?
Broccoli is a rich source of potassium and it has 310% more potassium than blueberry - broccoli has 316mg of potassium in 100 grams and blueberry has 77mg of potassium.