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Blueberry vs Grapefruit - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 28, 2022
Education: Haigazian Medical University
Blueberry
vs
Grapefruit

Summary

Blueberry and grapefruits are excellent additions to everyday diets. They both provide numerous health benefits, and they are packed with antioxidants. It is essential to check their drug-food interactions. Blueberry is richer in vitamin K and grapefruit is richer in vitamin A and C.

Introduction

This article will compare blueberry and grapefruit, focusing on their nutritional content and health impacts.

We will be focusing on the difference each food provides based on nutrition and health impacts.

Nutritional content comparison

85% of blueberry is water, and 89% of grapefruit is water.

This means that most fruits are water, and macronutrients, vitamins, and minerals are all distributed in the remaining.

Calories

They are very low in calories. Blueberries are slightly higher in calories.

Carbs

Blueberry is higher in carbs by 1.5 times.

Glycemic index

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

Fiber

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

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 vitamin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +338.5%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +104.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +2029.6%
Contains more Vitamin C +221.6%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B5 +111.3%
Contains more Folate +116.7%
Equal in Vitamin B6 - 0.053
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin E +338.5%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +104.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +2029.6%
Contains more Vitamin C +221.6%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B5 +111.3%
Contains more Folate +116.7%
Equal in Vitamin B6 - 0.053

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +250%
Contains more Zinc +128.6%
Contains more Copper +78.1%
Contains more Calcium +266.7%
Contains more Magnesium +50%
Contains more Phosphorus +50%
Contains more Potassium +75.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Contains more Iron +250%
Contains more Zinc +128.6%
Contains more Copper +78.1%
Contains more Calcium +266.7%
Contains more Magnesium +50%
Contains more Phosphorus +50%
Contains more Potassium +75.3%
Contains less Sodium -100%

Health impacts

In this section, we will focus on the health impact differences each food provides.

In the case of blueberry, it is richer in vitamin K and anthocyanins, which are the main different health impact providers.

Anthocyanins in blueberries have antioxidative properties, and it decreases oxidative stress, reducing risks of cellular damage, reducing risks of cancers, and risks of neurodegenerative diseases and cardiovascular diseases. (1)

In addition to anthocyanins, vitamin K provides health benefits. It reduces the risks of arterial calcification, which reduces mortality risks from cardiovascular diseases.

Vitamin K reduces risks of osteoporosis and has control over insulin level spikes, reducing risks of diabetes development.  (2)(3)

On the other hand, we have grapefruits that provide positive health impacts, mainly through their richer content of vitamin C, furanocoumarins, and pectin. 

Grapefruits reduce the risks of cardiovascular health diseases. Furanocoumarins have anticarcinogenic properties. In parallel with vitamin C, it provides antioxidative properties.

Pectins in grapefruits provide antidiabetic properties and reduce hyperglycemia. In addition, pectins reduce blood lipid levels reducing the risks of atherosclerosis. (5)(6)(7)(8)

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. (9)

References

  1. https://pubmed.ncbi.nlm.nih.gov/31329250/
  2. https://pubmed.ncbi.nlm.nih.gov/34439410/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
  4. https://pubmed.ncbi.nlm.nih.gov/15825811/
  5. https://pubmed.ncbi.nlm.nih.gov/15331129/
  6. https://pubmed.ncbi.nlm.nih.gov/2852566/
  7. https://pubmed.ncbi.nlm.nih.gov/16579728/
  8. https://pubmed.ncbi.nlm.nih.gov/28911545/
  9. Grapefruit Juice and Some Drugs Don't Mix
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 28, 2022

Infographic

Blueberry vs Grapefruit infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blueberry Grapefruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blueberry Grapefruit Opinion
Net carbs 12.09g 9.06g Blueberry
Protein 0.74g 0.77g Grapefruit
Fats 0.33g 0.14g Blueberry
Carbs 14.49g 10.66g Blueberry
Calories 57kcal 42kcal Blueberry
Starch 0.03g 0g Blueberry
Fructose 4.97g 1.77g Blueberry
Sugar 9.96g 6.89g Grapefruit
Fiber 2.4g 1.6g Blueberry
Calcium 6mg 22mg Grapefruit
Iron 0.28mg 0.08mg Blueberry
Magnesium 6mg 9mg Grapefruit
Phosphorus 12mg 18mg Grapefruit
Potassium 77mg 135mg Grapefruit
Sodium 1mg 0mg Grapefruit
Zinc 0.16mg 0.07mg Blueberry
Copper 0.057mg 0.032mg Blueberry
Vitamin A 54IU 1150IU Grapefruit
Vitamin E 0.57mg 0.13mg Blueberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.7mg 31.2mg Grapefruit
Vitamin B1 0.037mg 0.043mg Grapefruit
Vitamin B2 0.041mg 0.031mg Blueberry
Vitamin B3 0.418mg 0.204mg Blueberry
Vitamin B5 0.124mg 0.262mg Grapefruit
Vitamin B6 0.052mg 0.053mg Grapefruit
Folate 6µg 13µg Grapefruit
Vitamin B12 0µg 0µg
Vitamin K 19.3µg 0µg Blueberry
Tryptophan 0.003mg 0.008mg Grapefruit
Threonine 0.02mg 0.013mg Blueberry
Isoleucine 0.023mg 0.008mg Blueberry
Leucine 0.044mg 0.015mg Blueberry
Lysine 0.013mg 0.019mg Grapefruit
Methionine 0.012mg 0.007mg Blueberry
Phenylalanine 0.026mg 0.013mg Blueberry
Valine 0.031mg 0.015mg Blueberry
Histidine 0.011mg 0.008mg Blueberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.021g Grapefruit
Monounsaturated Fat 0.047g 0.02g Blueberry
Polyunsaturated fat 0.146g 0.036g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Grapefruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Blueberry
20
Grapefruit
Mineral Summary Score
7
Blueberry
6
Grapefruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Blueberry
5%
Grapefruit
Carbohydrates
14%
Blueberry
11%
Grapefruit
Fats
2%
Blueberry
1%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.