Cheese vs. Blueberry
Nutrition comparison of Cheese and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and blueberry:
- Blueberry has signficantly more Vitamin C than cheese.
- Blueberry is a great source of dietary fiber.
- Cheese has 110.4 times less carbohydrates than blueberry.
- Cheese has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and blueberry has 85% less calories than cheese - cheese has 384 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to blueberry per calorie. Cheese has a macronutrient ratio of 25:0:75 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Blueberry | |
|---|---|---|
| Protein | 25% | 5% |
| Carbohydrates | ~ | 91% |
| Fat | 75% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 110.4 times less carbohydrates than blueberry - cheese has 0.13g 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 more dietary fiber than cheese - blueberry has 2.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 30 times more protein than blueberry - cheese has 23.5g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Cheese is high in saturated fat and blueberry has 100% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
cholesterol
Blueberry has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than cheese - blueberry has 9.7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 57 times more Vitamin A than blueberry - cheese has 174ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than blueberry - cheese has 21iu of Vitamin D per 100 grams and blueberry does not contain significant amounts.
Vitamin E
Cheese and blueberry contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Cheese and blueberry contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin. Both cheese and blueberry contain significant amounts of thiamin, Vitamin B6 and folate.
| Cheese | Blueberry | |
|---|---|---|
| Thiamin | 0.023 MG | 0.037 MG |
| Riboflavin | 0.318 MG | 0.041 MG |
| Niacin | 0.114 MG | 0.418 MG |
| Pantothenic acid | 0.249 MG | 0.124 MG |
| Vitamin B6 | 0.061 MG | 0.052 MG |
| Folate | 13 UG | 6 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 108 times more calcium than blueberry - cheese has 659mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Cheese and blueberry contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Cheese and blueberry contain similar amounts of potassium - cheese has 85mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
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 cheese and blueberry contain significant amounts of beta-carotene.
| Cheese | Blueberry | |
|---|---|---|
| beta-carotene | 56 UG | 32 UG |
| lutein + zeaxanthin | ~ | 80 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Cheese | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.058 G |
| Total | 0.332 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than blueberry per 100 grams.
| Cheese | Blueberry | |
|---|---|---|
| linoleic acid | 0.532 G | 0.088 G |
| Total | 0.532 G | 0.088 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.
Cheese g
()
|
Daily Values (%) |
Blueberry 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 cheese or blueberry contain more calories in 100 grams?Cheese is high in calories and blueberry has 90% less calories than cheese - cheese has 384 calories in 100g and blueberry has 57 calories.
Does cheese or blueberry have more carbohydrates?
By weight, cheese has 110.4 times fewer carbohydrates than blueberry - cheese has 0.13g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does cheese or blueberry contain more calcium?
Cheese is a rich source of calcium and it has 108 times more calcium than blueberry - cheese has 659mg of calcium in 100 grams and blueberry has 6mg of calcium.