Blueberry vs. Grapes
Nutrition comparison of Blueberry and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and grapes:
- Blueberry has more niacin.
- Blueberry is a great source of dietary fiber.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry and grapes contain similar amounts of calories - blueberry has 57 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, blueberry is lighter in carbs and similar to grapes for protein and fat. Blueberry has a macronutrient ratio of 5:91:5 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Grapes | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 91% | 95% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and grapes contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 167% more dietary fiber than grape - blueberry has 2.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Blueberry has 36% less sugar than grape - blueberry has 10g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Blueberry and grapes contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both blueberry and grapes are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Blueberry has 203% more Vitamin C than grape - blueberry has 9.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Blueberry and grapes contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Blueberry and grapes contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Blueberry and grapes contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Blueberry has more niacin. Both blueberry and grapes contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Grapes | |
|---|---|---|
| Thiamin | 0.037 MG | 0.069 MG |
| Riboflavin | 0.041 MG | 0.07 MG |
| Niacin | 0.418 MG | 0.188 MG |
| Pantothenic acid | 0.124 MG | 0.05 MG |
| Vitamin B6 | 0.052 MG | 0.086 MG |
| Folate | 6 UG | 2 UG |
Minerals
calcium
Blueberry and grapes contain similar amounts of calcium - blueberry has 6mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Blueberry and grapes contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 148% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and grape has 191mg 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 blueberry and grapes contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Blueberry | Grapes | |
|---|---|---|
| beta-carotene | 32 UG | 39 UG |
| lutein + zeaxanthin | 80 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than grape per 100 grams.
| Blueberry | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.011 G |
| Total | 0.058 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than grape per 100 grams.
| Blueberry | Grapes | |
|---|---|---|
| linoleic acid | 0.088 G | 0.037 G |
| Total | 0.088 G | 0.037 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 (%) |
Grapes 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 grapes contain more calories in 100 grams?Blueberry and grapes contain similar amounts of calories - blueberry has 57 calories in 100g and grape has 69 calories.
Does blueberry or grapes have more carbohydrates?
By weight, blueberry and grapes contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and grape has 18.1g of carbohydrates.