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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +40%
Contains more Copper +29.5%
Contains more Zinc +220%
Contains more Calcium +83.3%
Contains more Potassium +159.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +41.7%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 7% 5% 19% 5% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Iron +40%
Contains more Copper +29.5%
Contains more Zinc +220%
Contains more Calcium +83.3%
Contains more Potassium +159.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +41.7%
Equal in Sodium - 1

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 +1325%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B6 +30%
Contains more Vitamin K +19200%
Contains more Vitamin C +415.5%
Contains more Vitamin A +270.4%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B5 +53.2%
Contains more Folate +400%
Equal in Vitamin B3 - 0.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Contains more Vitamin E +1325%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B6 +30%
Contains more Vitamin K +19200%
Contains more Vitamin C +415.5%
Contains more Vitamin A +270.4%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B5 +53.2%
Contains more Folate +400%
Equal in Vitamin B3 - 0.4

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 Orange juice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blueberry Orange juice Opinion
Calories 57kcal 45kcal Blueberry
Protein 0.74g 0.7g Blueberry
Fats 0.33g 0.2g Blueberry
Vitamin C 9.7mg 50mg Orange juice
Net carbs 12.09g 10.2g Blueberry
Carbs 14.49g 10.4g Blueberry
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.28mg 0.2mg Blueberry
Calcium 6mg 11mg Orange juice
Potassium 77mg 200mg Orange juice
Magnesium 6mg 11mg Orange juice
Sugar 9.96g 8.4g Orange juice
Fiber 2.4g 0.2g Blueberry
Copper 0.057mg 0.044mg Blueberry
Zinc 0.16mg 0.05mg Blueberry
Starch 0.03g g Blueberry
Phosphorus 12mg 17mg Orange juice
Sodium 1mg 1mg
Vitamin A 54IU 200IU Orange juice
Vitamin E 0.57mg 0.04mg Blueberry
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 19.3µg 0.1µg Blueberry
Folate 6µg 30µg Orange juice
Trans Fat 0g 0g
Saturated Fat 0.028g 0.024g Orange juice
Monounsaturated Fat 0.047g 0.036g Blueberry
Polyunsaturated fat 0.146g 0.04g 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
Fructose 4.97g g Blueberry

Which food is preferable for your diet?

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

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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
22
Orange juice
Mineral Summary Score
7
Blueberry
7
Orange juice

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
4%
Orange juice
Carbohydrates
14%
Blueberry
10%
Orange juice
Fats
2%
Blueberry
1%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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

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. 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.