Whole Milk vs. Blueberry
Nutrition comparison of Whole Milk and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and blueberry:
- Blueberry has 65.6 times less saturated fat than whole milk.
- Blueberry has signficantly more Vitamin C than whole milk.
- Blueberry is a great source of dietary fiber.
- Whole milk has 67% less carbohydrates than blueberry.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin.
- Whole milk has signficantly more Vitamin D than blueberry.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and blueberry contain similar amounts of calories - whole milk has 61 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to blueberry per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Blueberry | |
|---|---|---|
| Protein | 21% | 5% |
| Carbohydrates | 32% | 91% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 67% less carbohydrates than blueberry - whole milk has 4.8g 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 more dietary fiber than whole milk - blueberry has 2.4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk has 49% less sugar than blueberry - whole milk has 5.1g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Whole milk has 326% more protein than blueberry - whole milk has 3.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has 65.6 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
cholesterol
Blueberry has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than whole milk - blueberry has 9.7mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 14 times more Vitamin A than blueberry - whole milk has 46ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than blueberry - whole milk has 51iu of Vitamin D per 100 grams and blueberry does not contain significant amounts.
Vitamin E
Whole milk and blueberry contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Whole milk and blueberry contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin. Both whole milk and blueberry contain significant amounts of thiamin, Vitamin B6 and folate.
| Whole Milk | Blueberry | |
|---|---|---|
| Thiamin | 0.046 MG | 0.037 MG |
| Riboflavin | 0.169 MG | 0.041 MG |
| Niacin | 0.089 MG | 0.418 MG |
| Pantothenic acid | 0.373 MG | 0.124 MG |
| Vitamin B6 | 0.036 MG | 0.052 MG |
| Folate | 5 UG | 6 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 17 times more calcium than blueberry - whole milk has 113mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Whole milk and blueberry contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Whole milk has 71% more potassium than blueberry - whole milk has 132mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and blueberry contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.058 G |
| Total | 0.075 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and blueberry contain significant amounts of linoleic acid.
| Whole Milk | Blueberry | |
|---|---|---|
| linoleic acid | 0.12 G | 0.088 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Blueberry (Blueberries, raw) .
Whole Milk 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 whole milk or blueberry contain more calories in 100 grams?Whole milk and blueberry contain similar amounts of calories - whole milk has 61 calories in 100g and blueberry has 57 calories.
Does whole milk or blueberry have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than blueberry - whole milk has 4.8g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does whole milk or blueberry contain more calcium?
Whole milk is a rich source of calcium and it has 17 times more calcium than blueberry - whole milk has 113mg of calcium in 100 grams and blueberry has 6mg of calcium.