White Rice vs. Blueberry
Nutrition comparison of Cooked White Rice and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and blueberry:
- Blueberry has signficantly more Vitamin C than white rice.
- Blueberry is a great source of dietary fiber.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, blueberry contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and blueberry has 56% less calories than white rice - white rice has 130 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, white rice is similar to blueberry for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Blueberry | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 91% | 91% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 49% less carbohydrates than white rice - white rice has 28.6g 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 700% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
White rice has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 222% more protein than blueberry - white rice has 2.4g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both white rice and blueberry are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than white rice - blueberry has 9.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Blueberry and white rice contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Blueberry has more Vitamin E than white rice - blueberry has 0.57mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Blueberry has more Vitamin K than white rice - blueberry has 19.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, blueberry contains more riboflavin. Both white rice and blueberry contain significant amounts of Vitamin B6.
| White Rice | Blueberry | |
|---|---|---|
| Thiamin | 0.167 MG | 0.037 MG |
| Riboflavin | 0.016 MG | 0.041 MG |
| Niacin | 1.835 MG | 0.418 MG |
| Pantothenic acid | 0.411 MG | 0.124 MG |
| Vitamin B6 | 0.05 MG | 0.052 MG |
| Folate | 58 UG | 6 UG |
Minerals
calcium
White rice and blueberry contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
White rice has 432% more iron than blueberry - white rice has 1.5mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Blueberry has 166% more potassium than white rice - white rice has 29mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.058 G |
| Total | 0.01 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and blueberry contain significant amounts of linoleic acid.
| White Rice | Blueberry | |
|---|---|---|
| linoleic acid | 0.046 G | 0.088 G |
| Total | 0.046 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Blueberry (Blueberries, raw) .
Cooked White Rice 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 white rice or blueberry contain more calories in 100 grams?White rice is high in calories and blueberry has 60% less calories than white rice - white rice has 130 calories in 100g and blueberry has 57 calories.
Does white rice or blueberry have more carbohydrates?
By weight, blueberry has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.