Blueberry vs. Orange
Nutrition comparison of Blueberry and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and orange:
- Both orange and blueberry are high in dietary fiber.
- Orange has more thiamin and pantothenic acid.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and blueberry contain similar amounts of calories - orange has 46 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is similar to orange for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Orange | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 91% | 91% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and blueberry contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both orange and blueberry are high in dietary fiber. is very similar to orange for dietary fiber - orange has 2.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Orange and blueberry contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Orange and blueberry contain similar amounts of protein - orange has 0.7g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both orange and blueberry are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 364% more Vitamin C than blueberry - orange has 45mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Orange and blueberry contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Orange and blueberry contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than orange - blueberry has 19.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and pantothenic acid. Both blueberry and orange contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Blueberry | Orange | |
|---|---|---|
| Thiamin | 0.037 MG | 0.1 MG |
| Riboflavin | 0.041 MG | 0.04 MG |
| Niacin | 0.418 MG | 0.4 MG |
| Pantothenic acid | 0.124 MG | 0.25 MG |
| Vitamin B6 | 0.052 MG | 0.051 MG |
| Folate | 6 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 617% more calcium than blueberry - orange has 43mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Orange and blueberry contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Orange has 119% more potassium than blueberry - orange has 169mg 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 blueberry and orange contain significant amounts of lutein + zeaxanthin.
| Blueberry | Orange | |
|---|---|---|
| beta-carotene | 32 UG | 71 UG |
| lutein + zeaxanthin | 80 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than orange per 100 grams.
| Blueberry | Orange | |
|---|---|---|
| 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 orange per 100 grams.
| Blueberry | Orange | |
|---|---|---|
| linoleic acid | 0.088 G | 0.031 G |
| Total | 0.088 G | 0.031 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 (%) |
Orange 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 orange or blueberry contain more calories in 100 grams?Orange and blueberry contain similar amounts of calories - orange has 46 calories in 100g and blueberry has 57 calories.
Does orange or blueberry have more carbohydrates?
By weight, orange and blueberry contain similar amounts of carbs - orange has 11.5g of carbs for 100g and blueberry has 14.5g of carbohydrates.