Quinoa vs. Blueberry
Nutrition comparison of Cooked Quinoa and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and blueberry:
- Both quinoa and blueberry are high in dietary fiber.
- Blueberry has signficantly more Vitamin C than quinoa.
- For omega-3 fatty acids, quinoa has more dha than blueberry.
- Quinoa has 10.4 times less sugar than blueberry.
- Quinoa has more thiamin, riboflavin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and blueberry has 53% less calories than quinoa - quinoa has 120 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to blueberry per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Blueberry | |
|---|---|---|
| Protein | 15% | 5% |
| Carbohydrates | 71% | 91% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 32% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both quinoa and blueberry are high in dietary fiber. Quinoa has 17% more dietary fiber than blueberry - quinoa has 2.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Quinoa has 10.4 times less sugar than blueberry - quinoa has 0.87g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Quinoa has 495% more protein than blueberry - quinoa has 4.4g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both quinoa and blueberry are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than quinoa - blueberry has 9.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Blueberry and quinoa contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and blueberry contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than quinoa - blueberry has 19.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid. Both quinoa and blueberry contain significant amounts of niacin.
| Quinoa | Blueberry | |
|---|---|---|
| Thiamin | 0.107 MG | 0.037 MG |
| Riboflavin | 0.11 MG | 0.041 MG |
| Niacin | 0.412 MG | 0.418 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | 0.123 MG | 0.052 MG |
| Folate | 42 UG | 6 UG |
Minerals
calcium
Quinoa has 183% more calcium than blueberry - quinoa has 17mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Quinoa has 432% more iron than blueberry - quinoa has 1.5mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Quinoa has 123% more potassium than blueberry - quinoa has 172mg 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 quinoa and blueberry contain significant amounts of lutein + zeaxanthin.
| Quinoa | Blueberry | |
|---|---|---|
| beta-carotene | 3 UG | 32 UG |
| lutein + zeaxanthin | 53 UG | 80 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than blueberry per 100 grams. Both quinoa and blueberry contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.058 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than blueberry per 100 grams.
| Quinoa | Blueberry | |
|---|---|---|
| linoleic acid | 0.974 G | 0.088 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or blueberry contain more calories in 100 grams?Quinoa is high in calories and blueberry has 50% less calories than quinoa - quinoa has 120 calories in 100g and blueberry has 57 calories.
Does quinoa or blueberry have more carbohydrates?
By weight, blueberry has 30% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and blueberry has 14.5g of carbohydrates.