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Blueberry vs. Grapefruit — Health Impact and Nutrition Comparison

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on July 09, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Blueberry
vs
Grapefruit

Summary

 It is essential to check blueberry and grapefruit drug-food interactions. Blueberry is richer in vitamin K, and grapefruit is richer in vitamins A and C. Blueberry is higher in carbs, mostly glucose and fructose, while grapefruit is richer in sucrose.

Table of contents

  1. Introduction
    1. Nutritional content comparison
      1. Calories
        1. Carbs
          1. Fiber
        2. Glycemic index
          1. Proteins and fats
            1. Vitamins
              1. Minerals
              2. Health impacts
                1. Cardiovascular system
                  1. Interactions
                  2. References

                    Introduction

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

                    We will compare 100g servings of raw types of blueberries and grapefruits. 

                    Nutritional content comparison

                    84% of blueberry is water, and 88% of grapefruit is water.

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

                    As shown in the chart below, blueberry is slightly richer in carbohydrates. Please, read the more detailed information in the corresponding paragraphs. 

                    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: 0.77 g
                    Fats: 0.14 g
                    Carbs: 10.66 g
                    Water: 88.06 g
                    Other: 0.37 g
                    Contains more FatsFats +135.7%
                    Contains more CarbsCarbs +35.9%
                    Contains more OtherOther +60.9%
                    ~equal in Protein ~0.77g
                    ~equal in Water ~88.06g

                    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
                    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
                    51% 23% 26%
                    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.
                    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% 3.2% 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 104% 69% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
                    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 +2029.6%
                    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.
                    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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
                    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

                    Health impacts

                    This section 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 leading 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 (1)․

                    Vitamin K reduces osteoporosis risks and controls 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. 

                     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)․

                    Cardiovascular system

                    Section reviewed by cardiologist Astghik Grigoryan Article author photo 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)․

                    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. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-blueberry-feeding-on-plasma-lipids-in-pigs/FED4F7B9E214162AC3D02EF19592DDD9
                    10. https://www.sciencedirect.com/science/article/abs/pii/S2212267214016335
                    11. Grapefruit Juice and Some Drugs Don't Mix
                    Article author photo Jack Yacoubian
                    Education: Haigazian Medical University
                    Last updated: July 09, 2023
                    Medically reviewed by Ani Harutyunyan

                    Infographic

                    Blueberry vs Grapefruit infographic
                    Infographic link

                    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
                    27% 26% 47%
                    Saturated Fat: Sat. Fat 0.021 g
                    Monounsaturated Fat: Mono. Fat 0.02 g
                    Polyunsaturated fat: Poly. Fat 0.036 g
                    Contains more Mono. FatMonounsaturated Fat +135%
                    Contains more Poly. FatPolyunsaturated fat +305.6%
                    Contains less Sat. FatSaturated Fat -25%

                    Comparison summary table

                    Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
                    Calories 57kcal 42kcal Blueberry
                    Protein 0.74g 0.77g Grapefruit
                    Fats 0.33g 0.14g Blueberry
                    Vitamin C 9.7mg 31.2mg Grapefruit
                    Net carbs 12.09g 9.06g Blueberry
                    Carbs 14.49g 10.66g Blueberry
                    Magnesium 6mg 9mg Grapefruit
                    Calcium 6mg 22mg Grapefruit
                    Potassium 77mg 135mg Grapefruit
                    Iron 0.28mg 0.08mg Blueberry
                    Sugar 9.96g 6.89g Grapefruit
                    Fiber 2.4g 1.6g Blueberry
                    Copper 0.057mg 0.032mg Blueberry
                    Zinc 0.16mg 0.07mg Blueberry
                    Starch 0.03g 0g Blueberry
                    Phosphorus 12mg 18mg Grapefruit
                    Sodium 1mg 0mg Grapefruit
                    Vitamin A 54IU 1150IU Grapefruit
                    Vitamin A 3µg 58µg Grapefruit
                    Vitamin E 0.57mg 0.13mg Blueberry
                    Manganese 0.336mg 0.022mg Blueberry
                    Selenium 0.1µg 0.1µg
                    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
                    Vitamin K 19.3µg 0µg Blueberry
                    Folate 6µg 13µg Grapefruit
                    Choline 6mg 7.7mg Grapefruit
                    Saturated Fat 0.028g 0.021g Grapefruit
                    Monounsaturated Fat 0.047g 0.02g Blueberry
                    Polyunsaturated fat 0.146g 0.036g 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
                    Fructose 4.97g 1.77g Blueberry

                    Which food is preferable for your diet?

                    ok
                    ok
                    is better in case of low diet
                    Blueberry Grapefruit
                    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
                    18%
                    Grapefruit
                    Minerals Daily Need Coverage Score
                    10%
                    Blueberry
                    5%
                    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

                    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. 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.