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Blueberry vs. Crackers — In-Depth Nutrition Comparison

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How are blueberries and crackers different?

  • Crackers have more iron, vitamin K, phosphorus, vitamin B2, vitamin B1, vitamin B3, folate, and vitamin E than blueberries.
  • Daily need coverage for iron for crackers is 47% higher.
  • Blueberries have less saturated fat.

Blueberries, raw and Crackers, standard snack-type, regular are the varieties used in this article.

Infographic

Blueberry vs Crackers 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +53.2%
Contains more IronIron +1339.3%
Contains more CopperCopper +82.5%
Contains more ZincZinc +206.3%
Contains more PhosphorusPhosphorus +1966.7%
Contains more ManganeseManganese +46.1%
Contains more SeleniumSelenium +6600%

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%
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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +431.6%
Contains more Vitamin B1Vitamin B1 +1024.3%
Contains more Vitamin B2Vitamin B2 +1012.2%
Contains more Vitamin B3Vitamin B3 +941.1%
Contains more Vitamin B5Vitamin B5 +236.3%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin KVitamin K +259.1%
Contains more FolateFolate +1433.3%
Contains more CholineCholine +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2581.8%
Contains more ProteinProtein +797.3%
Contains more FatsFats +7909.1%
Contains more CarbsCarbs +323.1%
Contains more OtherOther +982.6%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +13842.6%
Contains more Poly. FatPolyunsaturated fat +8897.9%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +938.3%
Contains more FructoseFructose +1613.8%
Contains more StarchStarch +165533.3%
Contains more SucroseSucrose +6218.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 Crackers
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blueberry Crackers DV% diff.
Polyunsaturated fat 0.146g 13.137g 87%
Iron 0.28mg 4.03mg 47%
Vitamin K 19.3µg 69.3µg 42%
Fats 0.33g 26.43g 40%
Phosphorus 12mg 248mg 34%
Vitamin B2 0.041mg 0.456mg 32%
Vitamin B1 0.037mg 0.416mg 32%
Sodium 1mg 726mg 32%
Vitamin B3 0.418mg 4.352mg 25%
Saturated fat 0.028g 5.562g 25%
Calories 57kcal 510kcal 23%
Folate 6µg 92µg 22%
Starch 0.03g 49.69g 20%
Carbs 14.49g 61.3g 16%
Vitamin E 0.57mg 3.03mg 16%
Monounsaturated fat 0.047g 6.553g 16%
Selenium 0.1µg 6.7µg 12%
Protein 0.74g 6.64g 12%
Calcium 6mg 120mg 11%
Vitamin C 9.7mg 0mg 11%
Manganese 0.336mg 0.491mg 7%
Fructose 4.97g 0.29g 6%
Vitamin B5 0.124mg 0.417mg 6%
Copper 0.057mg 0.104mg 5%
Zinc 0.16mg 0.49mg 3%
Magnesium 6mg 18mg 3%
Choline 6mg 9.6mg 1%
Vitamin B6 0.052mg 0.063mg 1%
Potassium 77mg 118mg 1%
Net carbs 12.09g 59g N/A
Sugar 9.96g 8.18g N/A
Fiber 2.4g 2.3g 0%
Vitamin A 3µg 0µg 0%
Trans fat 0g 1.076g N/A
Tryptophan 0.003mg 0.084mg 0%
Threonine 0.02mg 0.193mg 0%
Isoleucine 0.023mg 0.246mg 0%
Leucine 0.044mg 0.471mg 0%
Lysine 0.013mg 0.103mg 0%
Methionine 0.012mg 0.112mg 0%
Phenylalanine 0.026mg 0.331mg 0%
Valine 0.031mg 0.294mg 0%
Histidine 0.011mg 0.145mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
10%
Blueberry
56%
Crackers

Comparison summary

Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is lower in Sugar?
Crackers
Crackers is lower in Sugar (difference - 1.78g)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 725mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 5.534g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 10)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.