Blueberry vs. Grape Juice
Nutrition comparison of Blueberry and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and grape juice:
- Blueberry has more riboflavin, niacin and folate.
- Blueberry has signficantly more Vitamin C than grape juice.
- Blueberry is a great source of dietary fiber.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry and grape juice contain similar amounts of calories - blueberry has 57 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, blueberry is lighter in carbs and similar to grape juice for protein and fat. Blueberry has a macronutrient ratio of 5:91:5 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Grape Juice | |
|---|---|---|
| Protein | 5% | 2% |
| Carbohydrates | 91% | 96% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and grape juice contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 11 times more dietary fiber than grape juice - blueberry has 2.4g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Blueberry has 30% less sugar than grape juice - blueberry has 10g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Blueberry and grape juice contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both blueberry and grape juice are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than grape juice - blueberry has 9.7mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Blueberry and grape juice contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Blueberry has more Vitamin E than grape juice - blueberry has 0.57mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Blueberry and grape juice contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Blueberry has more riboflavin, niacin and folate. Both blueberry and grape juice contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Blueberry | Grape Juice | |
|---|---|---|
| Thiamin | 0.037 MG | 0.017 MG |
| Riboflavin | 0.041 MG | 0.015 MG |
| Niacin | 0.418 MG | 0.133 MG |
| Pantothenic acid | 0.124 MG | 0.048 MG |
| Vitamin B6 | 0.052 MG | 0.032 MG |
| Folate | 6 UG | ~ |
Minerals
calcium
Blueberry and grape juice contain similar amounts of calcium - blueberry has 6mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Blueberry and grape juice contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Blueberry and grape juice contain similar amounts of potassium - blueberry has 77mg of potassium per 100 grams and grape juice has 104mg 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 grape juice contain significant amounts of myricetin.
| Blueberry | Grape Juice | |
|---|---|---|
| luteolin | 0.2 mg | 0.01 mg |
| kaempferol | 1.66 mg | 0.01 mg |
| myricetin | 1.3 mg | 0.7 mg |
| Quercetin | 7.67 mg | 0.72 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, both blueberry and grape juice contain significant amounts of lutein + zeaxanthin.
| Blueberry | Grape Juice | |
|---|---|---|
| beta-carotene | 32 UG | 5 UG |
| lutein + zeaxanthin | 80 UG | 57 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Blueberry | Grape Juice | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.005 G |
| Total | 0.058 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than grape juice per 100 grams.
| Blueberry | Grape Juice | |
|---|---|---|
| linoleic acid | 0.088 G | 0.017 G |
| Total | 0.088 G | 0.017 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.
Note: The specific food items compared are: Blueberry (Blueberries, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Blueberry g
()
|
Daily Values (%) |
Grape Juice 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 blueberry or grape juice contain more calories in 100 grams?Blueberry and grape juice contain similar amounts of calories - blueberry has 57 calories in 100g and grape juice has 60 calories.
Does blueberry or grape juice have more carbohydrates?
By weight, blueberry and grape juice contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and grape juice has 14.8g of carbohydrates.