Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Blueberry vs. Egg white — In-Depth Nutrition Comparison

Compare

The main differences between blueberries and egg whites

  • Blueberries have more vitamin K, manganese, vitamin C, and fiber; however, egg whites have more selenium and vitamin B2.
  • Daily need coverage for selenium for egg whites is 36% higher.
  • Egg whites are lower in sugar.
  • Blueberries have a higher glycemic index than egg whites.

Food types used in this article are Blueberries, raw and Egg, white, raw, fresh.

Infographic

Blueberry vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more IronIron +250%
Contains more CopperCopper +147.8%
Contains more ZincZinc +433.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2954.5%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +111.7%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +19900%

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B3Vitamin B3 +298.1%
Contains more Vitamin B6Vitamin B6 +940%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +445.5%
Contains more Vitamin B2Vitamin B2 +970.7%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +94.1%
Contains more CarbsCarbs +1884.9%
Contains more ProteinProtein +1373%
Contains more OtherOther +173.9%
~equal in Water ~87.57g

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +57.1%
Contains more GlucoseGlucose +1335.3%
Contains more FructoseFructose +7000%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Egg white DV% diff.
Selenium 0.1µg 20µg 36%
Vitamin B2 0.041mg 0.439mg 31%
Protein 0.74g 10.9g 20%
Vitamin K 19.3µg 0µg 16%
Manganese 0.336mg 0.011mg 14%
Vitamin C 9.7mg 0mg 11%
Fiber 2.4g 0g 10%
Sodium 1mg 166mg 7%
Fructose 4.97g 0.07g 6%
Carbs 14.49g 0.73g 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.052mg 0.005mg 4%
Copper 0.057mg 0.023mg 4%
Vitamin E 0.57mg 0mg 4%
Vitamin B1 0.037mg 0.004mg 3%
Potassium 77mg 163mg 3%
Iron 0.28mg 0.08mg 3%
Vitamin B3 0.418mg 0.105mg 2%
Choline 6mg 1.1mg 1%
Vitamin B5 0.124mg 0.19mg 1%
Polyunsaturated fat 0.146g 0g 1%
Zinc 0.16mg 0.03mg 1%
Folate 6µg 4µg 1%
Magnesium 6mg 11mg 1%
Calories 57kcal 52kcal 0%
Fats 0.33g 0.17g 0%
Net carbs 12.09g 0.73g N/A
Calcium 6mg 7mg 0%
Sugar 9.96g 0.71g N/A
Starch 0.03g 0%
Phosphorus 12mg 15mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.028g 0g 0%
Monounsaturated fat 0.047g 0g 0%
Tryptophan 0.003mg 0.125mg 0%
Threonine 0.02mg 0.449mg 0%
Isoleucine 0.023mg 0.661mg 0%
Leucine 0.044mg 1.016mg 0%
Lysine 0.013mg 0.806mg 0%
Methionine 0.012mg 0.399mg 0%
Phenylalanine 0.026mg 0.686mg 0%
Valine 0.031mg 0.809mg 0%
Histidine 0.011mg 0.29mg 0%

Which food is preferable for your diet?

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

People also compare

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
10%
Egg white
Minerals Daily Need Coverage Score
10%
Blueberry
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 9.25g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 53)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 165mg)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.7)
Which food is richer in vitamins?
Blueberry
Blueberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.