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Orange juice vs. Blueberry — In-Depth Nutrition Comparison

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What are the main differences between Orange juice and Blueberry?

  • Orange juice is richer in Vitamin C, and Folate, yet Blueberry is richer in Vitamin K, Manganese, and Fiber.
  • Orange juice's daily need coverage for Vitamin C is 45% higher.
  • Orange juice has 5 times more Folate than Blueberry. Orange juice has 30µg of Folate, while Blueberry has 6µg.

We used Orange juice, raw and Blueberries, raw types in this comparison.

Infographic

Orange juice vs Blueberry 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.
Contains more Calcium +83.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +41.7%
Contains more Potassium +159.7%
Contains more Iron +40%
Contains more Zinc +220%
Contains more Copper +29.5%
Contains more Manganese +2300%
Equal in Sodium - 1
Equal in Selenium - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Calcium +83.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +41.7%
Contains more Potassium +159.7%
Contains more Iron +40%
Contains more Zinc +220%
Contains more Copper +29.5%
Contains more Manganese +2300%
Equal in Sodium - 1
Equal in Selenium - 0.1

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.
:
Contains more Vitamin A +270.4%
Contains more Vitamin C +415.5%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B5 +53.2%
Contains more Folate +400%
Contains more Vitamin E +1325%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B6 +30%
Contains more Vitamin K +19200%
Equal in Vitamin B3 - 0.418
Equal in Choline - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 4% 49%
Contains more Vitamin A +270.4%
Contains more Vitamin C +415.5%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B5 +53.2%
Contains more Folate +400%
Contains more Vitamin E +1325%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B6 +30%
Contains more Vitamin K +19200%
Equal in Vitamin B3 - 0.418
Equal in Choline - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +73.9%
Contains more Fats +65%
Contains more Carbs +39.3%
Equal in Protein - 0.74
Equal in Water - 84.21
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Other +73.9%
Contains more Fats +65%
Contains more Carbs +39.3%
Equal in Protein - 0.74
Equal in Water - 84.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +265%
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +265%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Blueberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Blueberry Opinion
Net carbs 10.2g 12.09g Blueberry
Protein 0.7g 0.74g Blueberry
Fats 0.2g 0.33g Blueberry
Carbs 10.4g 14.49g Blueberry
Calories 45kcal 57kcal Blueberry
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 8.4g 9.96g Orange juice
Fiber 0.2g 2.4g Blueberry
Calcium 11mg 6mg Orange juice
Iron 0.2mg 0.28mg Blueberry
Magnesium 11mg 6mg Orange juice
Phosphorus 17mg 12mg Orange juice
Potassium 200mg 77mg Orange juice
Sodium 1mg 1mg
Zinc 0.05mg 0.16mg Blueberry
Copper 0.044mg 0.057mg Blueberry
Manganese 0.014mg 0.336mg Blueberry
Selenium 0.1µg 0.1µg
Vitamin A 200IU 54IU Orange juice
Vitamin A RAE 10µg 3µg Orange juice
Vitamin E 0.04mg 0.57mg Blueberry
Vitamin C 50mg 9.7mg Orange juice
Vitamin B1 0.09mg 0.037mg Orange juice
Vitamin B2 0.03mg 0.041mg Blueberry
Vitamin B3 0.4mg 0.418mg Blueberry
Vitamin B5 0.19mg 0.124mg Orange juice
Vitamin B6 0.04mg 0.052mg Blueberry
Folate 30µg 6µg Orange juice
Choline 6.2mg 6mg Orange juice
Vitamin K 0.1µg 19.3µg Blueberry
Tryptophan 0.002mg 0.003mg Blueberry
Threonine 0.008mg 0.02mg Blueberry
Isoleucine 0.008mg 0.023mg Blueberry
Leucine 0.013mg 0.044mg Blueberry
Lysine 0.009mg 0.013mg Blueberry
Methionine 0.003mg 0.012mg Blueberry
Phenylalanine 0.009mg 0.026mg Blueberry
Valine 0.011mg 0.031mg Blueberry
Histidine 0.003mg 0.011mg Blueberry
Saturated Fat 0.024g 0.028g Orange juice
Monounsaturated Fat 0.036g 0.047g Blueberry
Polyunsaturated fat 0.04g 0.146g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Blueberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Orange juice
11%
Blueberry
Minerals Daily Need Coverage Score
6%
Orange juice
10%
Blueberry

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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.