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Grapefruit vs Blueberry - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 28, 2022
Education: Haigazian Medical University
Grapefruit
vs
Blueberry

Summary

Blueberry and grapefruits are excellent additions to everyday diets. They both provide numerous health benefits, and they are packed with antioxidants. It is essential to check their drug-food interactions. Blueberry is richer in vitamin K and grapefruit is richer in vitamin A and C.

Introduction

This article will compare blueberry and grapefruit, focusing on their nutritional content and health impacts.

We will be focusing on the difference each food provides based on nutrition and health impacts.

Nutritional content comparison

85% of blueberry is water, and 89% of grapefruit is water.

This means that most fruits are water, and macronutrients, vitamins, and minerals are all distributed in the remaining.

Calories

They are very low in calories. Blueberries are slightly higher in calories.

Carbs

Blueberry is higher in carbs by 1.5 times.

Glycemic index

The glycemic index of blueberries is double of grapefruits. However, they are both classified as low glycemic index fruits.

Fiber

Blueberries are richer in fibers compared to grapefruit. Blueberry contains 2.4g of fiber, grapefruit contains 1.6g of fiber.

Proteins and fats

They both contain negligible amounts of both proteins and fats.

Vitamins

Blueberries are richer in vitamin K. The amount of vitamin K in blueberries is remarkable. 300g of blueberries satisfy 50% of the daily recommended value of vitamin K. In comparison, grapefruits are richer in vitamin C and A.

The diagrams below display their vitamin distributions.

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 A +2029.6%
Contains more Vitamin C +221.6%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B5 +111.3%
Contains more Folate +116.7%
Contains more Vitamin E +338.5%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +104.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
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%
Contains more Vitamin A +2029.6%
Contains more Vitamin C +221.6%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B5 +111.3%
Contains more Folate +116.7%
Contains more Vitamin E +338.5%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +104.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.052

Minerals

The mineral profiles of both fruits are not very remarkable. However, blueberries contain higher amounts of copper than grapefruit.

Below we can see the mineral distribution diagrams.

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 Calcium +266.7%
Contains more Magnesium +50%
Contains more Phosphorus +50%
Contains more Potassium +75.3%
Contains less Sodium -100%
Contains more Iron +250%
Contains more Zinc +128.6%
Contains more Copper +78.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Contains more Calcium +266.7%
Contains more Magnesium +50%
Contains more Phosphorus +50%
Contains more Potassium +75.3%
Contains less Sodium -100%
Contains more Iron +250%
Contains more Zinc +128.6%
Contains more Copper +78.1%

Health impacts

In this section, we will focus on the health impact differences each food provides.

In the case of blueberry, it is richer in vitamin K and anthocyanins, which are the main different health impact providers.

Anthocyanins in blueberries have antioxidative properties, and it decreases oxidative stress, reducing risks of cellular damage, reducing risks of cancers, and risks of neurodegenerative diseases and cardiovascular diseases. (1)

In addition to anthocyanins, vitamin K provides health benefits. It reduces the risks of arterial calcification, which reduces mortality risks from cardiovascular diseases.

Vitamin K reduces risks of osteoporosis and has control over insulin level spikes, reducing risks of diabetes development.  (2)(3)

On the other hand, we have grapefruits that provide positive health impacts, mainly through their richer content of vitamin C, furanocoumarins, and pectin. 

Grapefruits reduce the risks of cardiovascular health diseases. Furanocoumarins have anticarcinogenic properties. In parallel with vitamin C, it provides antioxidative properties.

Pectins in grapefruits provide antidiabetic properties and reduce hyperglycemia. In addition, pectins reduce blood lipid levels reducing the risks of atherosclerosis. (5)(6)(7)(8)

Interactions

Spikes or fluctuations in vitamin K levels while taking anticoagulant drugs such as warfarin can interact. Thus, it is important to keep the vitamin K levels stable and not increase them suddenly by consuming high amounts of blueberries if taking anticoagulation medications. (4)

Grapefruits should not be taken with certain medications such as lipid-lowering and hypertension. They affect the elimination and absorption of the drug, increasing their side effects. (9)

References

  1. https://pubmed.ncbi.nlm.nih.gov/31329250/
  2. https://pubmed.ncbi.nlm.nih.gov/34439410/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
  4. https://pubmed.ncbi.nlm.nih.gov/15825811/
  5. https://pubmed.ncbi.nlm.nih.gov/15331129/
  6. https://pubmed.ncbi.nlm.nih.gov/2852566/
  7. https://pubmed.ncbi.nlm.nih.gov/16579728/
  8. https://pubmed.ncbi.nlm.nih.gov/28911545/
  9. Grapefruit Juice and Some Drugs Don't Mix
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 28, 2022

Infographic

Grapefruit vs Blueberry infographic
Infographic link

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.
Grapefruit Blueberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Blueberry Opinion
Net carbs 9.06g 12.09g Blueberry
Protein 0.77g 0.74g Grapefruit
Fats 0.14g 0.33g Blueberry
Carbs 10.66g 14.49g Blueberry
Calories 42kcal 57kcal Blueberry
Starch 0g 0.03g Blueberry
Fructose 1.77g 4.97g Blueberry
Sugar 6.89g 9.96g Grapefruit
Fiber 1.6g 2.4g Blueberry
Calcium 22mg 6mg Grapefruit
Iron 0.08mg 0.28mg Blueberry
Magnesium 9mg 6mg Grapefruit
Phosphorus 18mg 12mg Grapefruit
Potassium 135mg 77mg Grapefruit
Sodium 0mg 1mg Grapefruit
Zinc 0.07mg 0.16mg Blueberry
Copper 0.032mg 0.057mg Blueberry
Vitamin A 1150IU 54IU Grapefruit
Vitamin E 0.13mg 0.57mg Blueberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 9.7mg Grapefruit
Vitamin B1 0.043mg 0.037mg Grapefruit
Vitamin B2 0.031mg 0.041mg Blueberry
Vitamin B3 0.204mg 0.418mg Blueberry
Vitamin B5 0.262mg 0.124mg Grapefruit
Vitamin B6 0.053mg 0.052mg Grapefruit
Folate 13µg 6µg Grapefruit
Vitamin B12 0µg 0µg
Vitamin K 0µg 19.3µg Blueberry
Tryptophan 0.008mg 0.003mg Grapefruit
Threonine 0.013mg 0.02mg Blueberry
Isoleucine 0.008mg 0.023mg Blueberry
Leucine 0.015mg 0.044mg Blueberry
Lysine 0.019mg 0.013mg Grapefruit
Methionine 0.007mg 0.012mg Blueberry
Phenylalanine 0.013mg 0.026mg Blueberry
Valine 0.015mg 0.031mg Blueberry
Histidine 0.008mg 0.011mg Blueberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.028g Grapefruit
Monounsaturated Fat 0.02g 0.047g Blueberry
Polyunsaturated fat 0.036g 0.146g Blueberry

Which food is preferable for your diet?

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

People also compare

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
20
Grapefruit
12
Blueberry
Mineral Summary Score
6
Grapefruit
7
Blueberry

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
5%
Grapefruit
4%
Blueberry
Carbohydrates
11%
Grapefruit
14%
Blueberry
Fats
1%
Grapefruit
2%
Blueberry

Comparison summary

Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.