Egg vs. Blueberry
Nutrition comparison of Egg and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and blueberry:
- Blueberry has 110.6 times less saturated fat than egg.
- Blueberry has signficantly more Vitamin C than egg.
- Blueberry is a great source of dietary fiber.
- Egg has 19.1 times less carbohydrates than blueberry.
- Egg has 25.9 times less sugar than blueberry.
- Egg has more lutein + zeaxanthin than blueberry, however, blueberry contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, blueberry contains more niacin.
- Egg has signficantly more iron than blueberry.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than blueberry.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and blueberry has 60% less calories than egg - egg has 143 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to blueberry per calorie. Egg has a macronutrient ratio of 36:2:62 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Blueberry | |
|---|---|---|
| Protein | 36% | 5% |
| Carbohydrates | 2% | 91% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 19.1 times less carbohydrates than blueberry - egg has 0.72g 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 egg - blueberry has 2.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 25.9 times less sugar than blueberry - egg has 0.37g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 15 times more protein than blueberry - egg has 12.6g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has 110.6 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
trans fat
Both egg and blueberry are low in trans fat - egg has 0.04g of trans fat per 100 grams and blueberry does not contain significant amounts.
cholesterol
Egg is high in cholesterol and blueberry has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than egg - blueberry has 9.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than blueberry - egg has 160ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than blueberry - egg has 82iu of Vitamin D per 100 grams and blueberry does not contain significant amounts.
Vitamin E
Egg and blueberry contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Egg and blueberry contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, blueberry contains more niacin. Both egg and blueberry contain significant amounts of thiamin.
| Egg | Blueberry | |
|---|---|---|
| Thiamin | 0.04 MG | 0.037 MG |
| Riboflavin | 0.457 MG | 0.041 MG |
| Niacin | 0.075 MG | 0.418 MG |
| Pantothenic acid | 1.533 MG | 0.124 MG |
| Vitamin B6 | 0.17 MG | 0.052 MG |
| Folate | 47 UG | 6 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 833% more calcium than blueberry - egg has 56mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Egg has signficantly more iron than blueberry - egg has 1.8mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Egg has 79% more potassium than blueberry - egg has 138mg 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, egg has more lutein + zeaxanthin than blueberry per 100 grams, however, blueberry contains more beta-carotene than egg per 100 grams.
| Egg | Blueberry | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 80 UG |
| beta-carotene | ~ | 32 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than blueberry per 100 grams. Both egg and blueberry contain significant amounts of alpha linoleic acid (ALA).
| Egg | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.058 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than blueberry per 100 grams.
| Egg | Blueberry | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.088 G |
| Total | 1.577 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.
Egg 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 egg or blueberry contain more calories in 100 grams?Egg is high in calories and blueberry has 60% less calories than egg - egg has 143 calories in 100g and blueberry has 57 calories.
Is egg or blueberry better for protein?
Egg is a fantastic source of protein and it has 15 times more protein than blueberry - egg has 12.6g of protein per 100 grams and blueberry has 0.74g of protein.
Does egg or blueberry have more carbohydrates?
By weight, egg has 19.1 times fewer carbohydrates than blueberry - egg has 0.72g of carbs for 100g and blueberry has 14.5g of carbohydrates.