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  6. Blueberry vs. Orange juice

Blueberry vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between Blueberry and Orange juice?

  • Blueberry is richer in Vitamin K, Manganese, and Fiber, yet Orange juice is richer in Vitamin C, and Folate.
  • Orange juice's daily need coverage for Vitamin C is 45% higher.
  • Blueberry has 193 times more Vitamin K than Orange juice. Blueberry has 19.3µg of Vitamin K, while Orange juice has 0.1µg.

We used Blueberries, raw and Orange juice, raw types in this comparison.

Infographic

Blueberry vs Orange juice 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.
Blueberry
Blueberry
4
:
4
Orange juice
Orange juice
Contains more Iron +40%
Contains more Zinc +220%
Contains more Copper +29.5%
Contains more Manganese +2300%
Contains more Calcium +83.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +41.7%
Contains more Potassium +159.7%
Equal in Sodium - 1
Equal in Selenium - 0.1
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Iron +40%
Contains more Zinc +220%
Contains more Copper +29.5%
Contains more Manganese +2300%
Contains more Calcium +83.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +41.7%
Contains more Potassium +159.7%
Equal in Sodium - 1
Equal in Selenium - 0.1

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
Blueberry
5
:
5
Orange juice
Orange juice
Contains more Vitamin E +1325%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B6 +30%
Contains more Vitamin K +19200%
Contains more Vitamin A +270.4%
Contains more Vitamin C +415.5%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B5 +53.2%
Contains more Folate +400%
Equal in Vitamin B3 - 0.4
Blueberry
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%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +1325%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B6 +30%
Contains more Vitamin K +19200%
Contains more Vitamin A +270.4%
Contains more Vitamin C +415.5%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B5 +53.2%
Contains more Folate +400%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
3
:
2
Orange juice
Orange juice
Contains more Fats +65%
Contains more Carbs +39.3%
Contains more Other +73.9%
Equal in Protein - 0.7
Equal in Water - 88.3
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Fats +65%
Contains more Carbs +39.3%
Contains more Other +73.9%
Equal in Protein - 0.7
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +265%
Contains less Saturated Fat -14.3%
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +265%
Contains less Saturated Fat -14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Orange juice Opinion
Net carbs 12.09g 10.2g Blueberry
Protein 0.74g 0.7g Blueberry
Fats 0.33g 0.2g Blueberry
Carbs 14.49g 10.4g Blueberry
Calories 57kcal 45kcal Blueberry
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g 8.4g Orange juice
Fiber 2.4g 0.2g Blueberry
Calcium 6mg 11mg Orange juice
Iron 0.28mg 0.2mg Blueberry
Magnesium 6mg 11mg Orange juice
Phosphorus 12mg 17mg Orange juice
Potassium 77mg 200mg Orange juice
Sodium 1mg 1mg
Zinc 0.16mg 0.05mg Blueberry
Copper 0.057mg 0.044mg Blueberry
Manganese 0.336mg 0.014mg Blueberry
Selenium 0.1µg 0.1µg
Vitamin A 54IU 200IU Orange juice
Vitamin A RAE 3µg 10µg Orange juice
Vitamin E 0.57mg 0.04mg Blueberry
Vitamin C 9.7mg 50mg Orange juice
Vitamin B1 0.037mg 0.09mg Orange juice
Vitamin B2 0.041mg 0.03mg Blueberry
Vitamin B3 0.418mg 0.4mg Blueberry
Vitamin B5 0.124mg 0.19mg Orange juice
Vitamin B6 0.052mg 0.04mg Blueberry
Folate 6µg 30µg Orange juice
Vitamin K 19.3µg 0.1µg Blueberry
Tryptophan 0.003mg 0.002mg Blueberry
Threonine 0.02mg 0.008mg Blueberry
Isoleucine 0.023mg 0.008mg Blueberry
Leucine 0.044mg 0.013mg Blueberry
Lysine 0.013mg 0.009mg Blueberry
Methionine 0.012mg 0.003mg Blueberry
Phenylalanine 0.026mg 0.009mg Blueberry
Valine 0.031mg 0.011mg Blueberry
Histidine 0.011mg 0.003mg Blueberry
Saturated Fat 0.028g 0.024g Orange juice
Monounsaturated Fat 0.047g 0.036g Blueberry
Polyunsaturated fat 0.146g 0.04g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Blueberry
22%
Orange juice
Minerals Daily Need Coverage Score
10%
Blueberry
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.56g)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 3)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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.
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.