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Blueberry vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between blueberries and oatmeal

  • Blueberries have more vitamin K and vitamin C, while oatmeal has more iron, vitamin B1, vitamin B6, vitamin B3, vitamin B2, manganese, folate, and phosphorus.
  • Oatmeal covers your daily need for iron, 71% more than blueberries.
  • Blueberries have a lower glycemic index. The glycemic index of blueberries is 53, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Blueberries, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Blueberry vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +26.2%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +1233.3%
Contains more IronIron +2028.6%
Contains more CopperCopper +15.8%
Contains more ZincZinc +287.5%
Contains more PhosphorusPhosphorus +541.7%
Contains more ManganeseManganese +66.1%
Contains more SeleniumSelenium +4900%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +714.3%
Contains more Vitamin KVitamin K +4725%
Contains more CholineCholine +27.7%
Contains more Vitamin AVitamin A +4233.3%
Contains more Vitamin B1Vitamin B1 +602.7%
Contains more Vitamin B2Vitamin B2 +424.4%
Contains more Vitamin B3Vitamin B3 +623.7%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin B6Vitamin B6 +457.7%
Contains more FolateFolate +633.3%
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more CarbsCarbs +24.2%
Contains more ProteinProtein +220.3%
Contains more FatsFats +312.1%
Contains more OtherOther +147.8%
~equal in Water ~84.03g

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% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +731.9%
Contains more Poly. FatPolyunsaturated fat +191.8%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +34466.7%
Contains more SucroseSucrose +163.6%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Oatmeal
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blueberry Oatmeal DV% diff.
Iron 0.28mg 5.96mg 71%
Vitamin B1 0.037mg 0.26mg 19%
Vitamin B6 0.052mg 0.29mg 18%
Vitamin K 19.3µg 0.4µg 16%
Vitamin B3 0.418mg 3.025mg 16%
Vitamin A 3µg 130µg 14%
Vitamin B2 0.041mg 0.215mg 13%
Vitamin C 9.7mg 0mg 11%
Folate 6µg 44µg 10%
Manganese 0.336mg 0.558mg 10%
Phosphorus 12mg 77mg 9%
Selenium 0.1µg 5µg 9%
Calcium 6mg 80mg 7%
Fructose 4.97g 0g 6%
Magnesium 6mg 26mg 5%
Starch 0.03g 10.37g 4%
Vitamin B5 0.124mg 0.317mg 4%
Zinc 0.16mg 0.62mg 4%
Vitamin E 0.57mg 0.07mg 3%
Fiber 2.4g 1.7g 3%
Protein 0.74g 2.37g 3%
Fats 0.33g 1.36g 2%
Sodium 1mg 49mg 2%
Polyunsaturated fat 0.146g 0.426g 2%
Monounsaturated fat 0.047g 0.391g 1%
Saturated fat 0.028g 0.226g 1%
Calories 57kcal 68kcal 1%
Carbs 14.49g 11.67g 1%
Copper 0.057mg 0.066mg 1%
Net carbs 12.09g 9.97g N/A
Potassium 77mg 61mg 0%
Sugar 9.96g 0.46g N/A
Trans fat 0g 0.003g N/A
Choline 6mg 4.7mg 0%
Tryptophan 0.003mg 0.04mg 0%
Threonine 0.02mg 0.083mg 0%
Isoleucine 0.023mg 0.105mg 0%
Leucine 0.044mg 0.2mg 0%
Lysine 0.013mg 0.135mg 0%
Methionine 0.012mg 0.04mg 0%
Phenylalanine 0.026mg 0.13mg 0%
Valine 0.031mg 0.151mg 0%
Histidine 0.011mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
10%
Blueberry
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 9.5g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.3)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 0.198g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.