Blueberry vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between blueberries and rice

Blueberries have more vitamin K, vitamin C, and fiber; however, rice is higher in selenium, folate, iron, vitamin B1, vitamin B3, manganese, and vitamin B5.
Blueberries cover your daily vitamin K needs 16% more than rice.

Food varieties used in this article are Blueberries, raw and Rice, white, long-grain, regular, enriched, cooked.

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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

Rice

Contains more PotassiumPotassium

+120%

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+66.7%
Contains more IronIron	+328.6%
Contains more CopperCopper	+21.1%
Contains more ZincZinc	+206.3%
Contains more PhosphorusPhosphorus	+258.3%
Contains more ManganeseManganese	+40.5%
Contains more SeleniumSelenium	+7400%

~equal in Sodium ~1mg

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

Rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1325%
Contains more Vitamin B2Vitamin B2	+215.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+340.5%
Contains more Vitamin B3Vitamin B3	+253.1%
Contains more Vitamin B5Vitamin B5	+214.5%
Contains more Vitamin B6Vitamin B6	+78.8%
Contains more FolateFolate	+866.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	19.3µg	0µg	16%
Selenium	0.1µg	7.5µg	13%
Folate	6µg	58µg	13%
Iron	0.28mg	1.2mg	12%
Vitamin C	9.7mg	0mg	11%
Vitamin B1	0.037mg	0.163mg	11%
Fiber	2.4g	0.4g	8%
Vitamin B3	0.418mg	1.476mg	7%
Manganese	0.336mg	0.472mg	6%
Fructose	4.97g		6%
Carbs	14.49g	28.17g	5%
Vitamin B5	0.124mg	0.39mg	5%
Calories	57kcal	130kcal	4%
Protein	0.74g	2.69g	4%
Phosphorus	12mg	43mg	4%
Vitamin E	0.57mg	0.04mg	4%
Zinc	0.16mg	0.49mg	3%
Vitamin B6	0.052mg	0.093mg	3%
Vitamin B2	0.041mg	0.013mg	2%
Magnesium	6mg	12mg	1%
Potassium	77mg	35mg	1%
Copper	0.057mg	0.069mg	1%
Choline	6mg	2.1mg	1%
Protein per 100 calories	1.3g	2.1g	N/A
Calories per 10 g protein	770kcal	483kcal	N/A
Weight per 100 calories	175g	77g	N/A
Fats	0.33g	0.28g	0%
Net carbs	12.09g	27.77g	N/A
Calcium	6mg	10mg	0%
Sugar	9.96g	0.05g	N/A
Starch	0.03g		0%
Sodium	1mg	1mg	0%
Vitamin A	3µg	0µg	0%
Saturated fat	0.028g	0.077g	0%
Monounsaturated fat	0.047g	0.088g	0%
Polyunsaturated fat	0.146g	0.076g	0%
Tryptophan	0.003mg	0.031mg	0%
Threonine	0.02mg	0.096mg	0%
Isoleucine	0.023mg	0.116mg	0%
Leucine	0.044mg	0.222mg	0%
Lysine	0.013mg	0.097mg	0%
Methionine	0.012mg	0.063mg	0%
Phenylalanine	0.026mg	0.144mg	0%
Valine	0.031mg	0.164mg	0%
Histidine	0.011mg	0.063mg	0%