Blueberry vs. Grapefruit — Health Impact and Nutrition Comparison

Calories

They are low-calorie fruits. Blueberries are slightly higher in calories due to their higher carb content. It contains 57 calories per 100g, compared to 42 calories in grapefruit. 

Carbs

Blueberry is higher in carbs by 1.5 times. Blueberry is 4 times higher in glucose and fructose than grapefruit. Instead, grapefruit is richer in sucrose. 

Fiber

Blueberries are richer in fiber compared to grapefruit. Blueberry contains 2.4g of fiber, and grapefruit contains 1.6g.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Blueberry

3

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

Grapefruit

1

Starch: 0 g

Sucrose: 3.51 g

Glucose: 1.61 g

Fructose: 1.77 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more StarchStarch	+∞%
Contains more GlucoseGlucose	+203.1%
Contains more FructoseFructose	+180.8%

Contains more SucroseSucrose

+3090.9%

~equal in Lactose ~0g

~equal in Maltose ~0g

~equal in Galactose ~0g

Glycemic index

The glycemic index of blueberries is double of grapefruits. However, they are both classified as low glycemic index fruits.

Proteins and fats

They both contain negligible amounts of both proteins and fats.

Vitamins

Blueberries are richer in vitamin K. The amount of vitamin K in blueberries is remarkable. 300g of blueberries satisfy 50% of the daily recommended value of vitamin K. In comparison, grapefruits are richer in vitamins C and A.

The diagrams below display their vitamin distributions.

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.

Blueberry

4

100 g 300 g 50 berries - 68g1 cup - 148g

Grapefruit

6

100 g 300 g 1 NLEA serving - 154g1 cup sections, with juice - 230g

Contains more Vitamin EVitamin E	+338.5%
Contains more Vitamin B2Vitamin B2	+32.3%
Contains more Vitamin B3Vitamin B3	+104.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+221.6%
Contains more Vitamin AVitamin A	+1833.3%
Contains more Vitamin B1Vitamin B1	+16.2%
Contains more Vitamin B5Vitamin B5	+111.3%
Contains more FolateFolate	+116.7%
Contains more CholineCholine	+28.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.053mg

~equal in Vitamin B12 ~0µg

Minerals

The mineral profiles of both fruits are not very remarkable. However, blueberries contain higher amounts of copper than grapefruit.

Below we can see the mineral distribution diagrams.

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.

Blueberry

4

100 g 300 g 50 berries - 68g1 cup - 148g

Grapefruit

5

100 g 300 g 1 NLEA serving - 154g1 cup sections, with juice - 230g

Contains more IronIron	+250%
Contains more CopperCopper	+78.1%
Contains more ZincZinc	+128.6%
Contains more ManganeseManganese	+1427.3%

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+266.7%
Contains more PotassiumPotassium	+75.3%
Contains more PhosphorusPhosphorus	+50%
Contains less SodiumSodium	-100%

~equal in Selenium ~0.1µg

Cardiovascular system

Section reviewed by cardiologist Astghik Grigoryan

Blueberry may decrease the risk of coronary heart disease by decreasing total and LDL (bad cholesterol) concentrations in the blood (9). In contrast, grapefruit should not be consumed by people taking statins  (Atorvastatin, Rosuvastatin, Fluvastatin, and Lovastatin), which are essential for decreasing cholesterol levels in the blood.

Unlike grapefruit, daily blueberry consumption may lower arterial stiffness, decreasing systolic and diastolic pressures, possibly due to increased nitric oxide (a vital vasodilator) production (10).

As a result, blueberry, unlike grapefruit, has a beneficial effect on the cardiovascular system.

Interactions

Spikes or fluctuations in vitamin K levels while taking anticoagulant drugs such as warfarin can interact. Thus, it is important to keep the vitamin K levels stable and not increase them suddenly by consuming high amounts of blueberries if taking anticoagulation medications (4)․

Grapefruits should not be taken with certain medications such as lipid-lowering and hypertension. They affect the elimination and absorption of the drug, increasing their side effects (11)․