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Blueberry vs. Vegetable oil — In-Depth Nutrition Comparison

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A recap on differences between blueberries and vegetable oil

  • Blueberries have more manganese, vitamin C, fiber, and copper; however, vegetable oil is higher in vitamin E, monounsaturated fat, and polyunsaturated fat.
  • Vegetable oil covers your daily vitamin E needs 95% more than blueberries.
  • Blueberries have less saturated fat.
  • The glycemic index of blueberries is higher.

Food varieties used in this article are Blueberries, raw and Oil, corn, peanut, and olive.

Infographic

Blueberry vs Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +115.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2900%
Contains more Vitamin EVitamin E +2493%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~21µg

All nutrients comparison - raw data values

Nutrient Blueberry Vegetable oil DV% diff.
Polyunsaturated fat 0.146g 33.033g 219%
Fats 0.33g 100g 153%
Monounsaturated fat 0.047g 48.033g 120%
Vitamin E 0.57mg 14.78mg 95%
Saturated fat 0.028g 14.367g 65%
Calories 57kcal 884kcal 41%
Manganese 0.336mg 0mg 15%
Vitamin C 9.7mg 0mg 11%
Fiber 2.4g 0g 10%
Copper 0.057mg 0mg 6%
Fructose 4.97g 6%
Carbs 14.49g 0g 5%
Vitamin B6 0.052mg 0mg 4%
Vitamin B1 0.037mg 0mg 3%
Vitamin B3 0.418mg 0mg 3%
Vitamin B2 0.041mg 0mg 3%
Phosphorus 12mg 0mg 2%
Folate 6µg 0µg 2%
Potassium 77mg 0mg 2%
Iron 0.28mg 0.13mg 2%
Vitamin B5 0.124mg 0mg 2%
Magnesium 6mg 0mg 1%
Choline 6mg 0.2mg 1%
Vitamin K 19.3µg 21µg 1%
Protein 0.74g 0g 1%
Zinc 0.16mg 0.02mg 1%
Calcium 6mg 0mg 1%
Net carbs 12.09g 0g N/A
Sugar 9.96g 0g N/A
Starch 0.03g 0%
Sodium 1mg 0mg 0%
Vitamin A 3µg 0µg 0%
Selenium 0.1µg 0µg 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +30203%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +102097.9%
Contains more Poly. FatPolyunsaturated fat +22525.3%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.