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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 blueberries and orange juice?

  • Blueberries are 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.
  • Blueberries have 193 times more vitamin K than orange juice. Blueberries have 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.
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more IronIron +40%
Contains more CopperCopper +29.5%
Contains more ZincZinc +220%
Contains more ManganeseManganese +2300%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +159.7%
Contains more PhosphorusPhosphorus +41.7%
~equal in Sodium ~1mg
~equal in Selenium ~0.1µg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +1325%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +19200%
Contains more Vitamin CVitamin C +415.5%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Blueberry Orange juice DV% diff.
Vitamin C 9.7mg 50mg 45%
Vitamin K 19.3µg 0.1µg 16%
Manganese 0.336mg 0.014mg 14%
Fiber 2.4g 0.2g 9%
Fructose 4.97g 6%
Folate 6µg 30µg 6%
Vitamin E 0.57mg 0.04mg 4%
Vitamin B1 0.037mg 0.09mg 4%
Potassium 77mg 200mg 4%
Vitamin A 3µg 10µg 1%
Polyunsaturated fat 0.146g 0.04g 1%
Iron 0.28mg 0.2mg 1%
Vitamin B5 0.124mg 0.19mg 1%
Vitamin B2 0.041mg 0.03mg 1%
Carbs 14.49g 10.4g 1%
Magnesium 6mg 11mg 1%
Vitamin B6 0.052mg 0.04mg 1%
Calories 57kcal 45kcal 1%
Zinc 0.16mg 0.05mg 1%
Phosphorus 12mg 17mg 1%
Copper 0.057mg 0.044mg 1%
Calcium 6mg 11mg 1%
Protein 0.74g 0.7g 0%
Fats 0.33g 0.2g 0%
Net carbs 12.09g 10.2g N/A
Sugar 9.96g 8.4g N/A
Starch 0.03g 0%
Sodium 1mg 1mg 0%
Selenium 0.1µg 0.1µg 0%
Vitamin B3 0.418mg 0.4mg 0%
Choline 6mg 6.2mg 0%
Saturated fat 0.028g 0.024g 0%
Monounsaturated fat 0.047g 0.036g 0%
Tryptophan 0.003mg 0.002mg 0%
Threonine 0.02mg 0.008mg 0%
Isoleucine 0.023mg 0.008mg 0%
Leucine 0.044mg 0.013mg 0%
Lysine 0.013mg 0.009mg 0%
Methionine 0.012mg 0.003mg 0%
Phenylalanine 0.026mg 0.009mg 0%
Valine 0.031mg 0.011mg 0%
Histidine 0.011mg 0.003mg 0%

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more FatsFats +65%
Contains more CarbsCarbs +39.3%
Contains more OtherOther +73.9%
~equal in Protein ~0.7g
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +30.6%
Contains more Poly. FatPolyunsaturated fat +265%
Contains less Sat. FatSaturated fat -14.3%

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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.