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Apple vs. Blueberry — In-Depth Nutrition Comparison

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Summary of differences between apples and blueberries

  • The amount of vitamin K, manganese, and vitamin C in blueberries is higher than in apples.
  • Blueberries cover your daily need for vitamin K, 14% more than apples.
  • Apples have a lower glycemic index. The glycemic index of apples is 36, while the glycemic index of blueberries is 53.

These are the specific foods used in this comparison Apples, raw, with skin and Blueberries, raw.

Infographic

Apple vs Blueberry infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more PotassiumPotassium +39%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +133.3%
Contains more CopperCopper +111.1%
Contains more ZincZinc +300%
Contains more ManganeseManganese +860%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~6mg
~equal in Phosphorus ~12mg
~equal in Sodium ~1mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin CVitamin C +110.9%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +117.6%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B3Vitamin B3 +359.3%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +777.3%
Contains more FolateFolate +100%
Contains more CholineCholine +76.5%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Blueberry DV% diff.
Vitamin K 2.2µg 19.3µg 14%
Manganese 0.035mg 0.336mg 13%
Vitamin C 4.6mg 9.7mg 6%
Vitamin E 0.18mg 0.57mg 3%
Copper 0.027mg 0.057mg 3%
Vitamin B1 0.017mg 0.037mg 2%
Vitamin B3 0.091mg 0.418mg 2%
Iron 0.12mg 0.28mg 2%
Polyunsaturated fat 0.051g 0.146g 1%
Folate 3µg 6µg 1%
Vitamin B6 0.041mg 0.052mg 1%
Vitamin B5 0.061mg 0.124mg 1%
Vitamin B2 0.026mg 0.041mg 1%
Protein 0.26g 0.74g 1%
Fructose 5.9g 4.97g 1%
Potassium 107mg 77mg 1%
Zinc 0.04mg 0.16mg 1%
Calories 52kcal 57kcal 0%
Fats 0.17g 0.33g 0%
Carbs 13.81g 14.49g 0%
Net carbs 11.41g 12.09g N/A
Magnesium 5mg 6mg 0%
Calcium 6mg 6mg 0%
Sugar 10.39g 9.96g N/A
Fiber 2.4g 2.4g 0%
Starch 0.05g 0.03g 0%
Phosphorus 11mg 12mg 0%
Sodium 1mg 1mg 0%
Vitamin A 3µg 3µg 0%
Selenium 0µg 0.1µg 0%
Saturated fat 0.028g 0.028g 0%
Choline 3.4mg 6mg 0%
Monounsaturated fat 0.007g 0.047g 0%
Tryptophan 0.001mg 0.003mg 0%
Threonine 0.006mg 0.02mg 0%
Isoleucine 0.006mg 0.023mg 0%
Leucine 0.013mg 0.044mg 0%
Lysine 0.012mg 0.013mg 0%
Methionine 0.001mg 0.012mg 0%
Phenylalanine 0.006mg 0.026mg 0%
Valine 0.012mg 0.031mg 0%
Histidine 0.005mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +184.6%
Contains more FatsFats +94.1%
Contains more OtherOther +15%
~equal in Carbs ~14.49g
~equal in Water ~84.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
0
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +571.4%
Contains more Poly. FatPolyunsaturated fat +186.3%
~equal in Saturated fat ~0.028g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +66.7%
Contains more SucroseSucrose +1781.8%
Contains more FructoseFructose +18.7%
Contains more GlucoseGlucose +100.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.