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Blueberry vs. Cheese — In-Depth Nutrition Comparison

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How are blueberries and cheese different?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than blueberries.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Blueberries have less sodium.
  • Cheese has a lower glycemic index (0) than blueberries (53).

Blueberries, raw and Cheese, cheddar are the varieties used in this article.

Infographic

Blueberry vs Cheese infographic
Infographic link

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.
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%
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more IronIron +100%
Contains more CopperCopper +90%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1144.4%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +11733.3%
Contains more ZincZinc +2175%
Contains more PhosphorusPhosphorus +3691.7%
Contains more SeleniumSelenium +28400%
~equal in Potassium ~76mg

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.
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%
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B3Vitamin B3 +608.5%
Contains more Vitamin KVitamin K +704.2%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin EVitamin E +24.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +943.9%
Contains more Vitamin B5Vitamin B5 +230.6%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +368.9%
Contains more WaterWater +127.5%
Contains more ProteinProtein +2990.5%
Contains more FatsFats +9993.9%
Contains more OtherOther +1513%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +19572.3%
Contains more Poly. FatPolyunsaturated fat +873.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1776.9%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry Cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Blueberry Cheese DV% diff.
Saturated fat 0.028g 18.867g 86%
Calcium 6mg 710mg 70%
Phosphorus 12mg 455mg 63%
Selenium 0.1µg 28.5µg 52%
Fats 0.33g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 0.74g 22.87g 44%
Vitamin A 3µg 330µg 36%
Cholesterol 0mg 99mg 33%
Zinc 0.16mg 3.64mg 32%
Vitamin B2 0.041mg 0.428mg 30%
Sodium 1mg 653mg 28%
Monounsaturated fat 0.047g 9.246g 23%
Calories 57kcal 404kcal 17%
Vitamin K 19.3µg 2.4µg 14%
Manganese 0.336mg 0.027mg 13%
Vitamin C 9.7mg 0mg 11%
Fiber 2.4g 0g 10%
Polyunsaturated fat 0.146g 1.421g 9%
Fructose 4.97g 0g 6%
Vitamin B5 0.124mg 0.41mg 6%
Folate 6µg 27µg 5%
Magnesium 6mg 27mg 5%
Carbs 14.49g 3.09g 4%
Copper 0.057mg 0.03mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Vitamin B3 0.418mg 0.059mg 2%
Iron 0.28mg 0.14mg 2%
Choline 6mg 16.5mg 2%
Vitamin B1 0.037mg 0.029mg 1%
Vitamin B6 0.052mg 0.066mg 1%
Vitamin E 0.57mg 0.71mg 1%
Net carbs 12.09g 3.09g N/A
Potassium 77mg 76mg 0%
Sugar 9.96g 0.48g N/A
Starch 0.03g 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.003mg 0.547mg 0%
Threonine 0.02mg 1.044mg 0%
Isoleucine 0.023mg 1.206mg 0%
Leucine 0.044mg 1.939mg 0%
Lysine 0.013mg 1.025mg 0%
Methionine 0.012mg 0.547mg 0%
Phenylalanine 0.026mg 1.074mg 0%
Valine 0.031mg 1.404mg 0%
Histidine 0.011mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Blueberry
35%
Cheese
Minerals Daily Need Coverage Score
10%
Blueberry
79%
Cheese

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 9.48g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Blueberry
Blueberry is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 652mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 18.839g)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $1.7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.