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Orange vs. Blueberry — In-Depth Nutrition Comparison

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Significant differences between oranges and blueberries

  • Oranges are richer in vitamin C and folate, while blueberries are higher in vitamin K and manganese.
  • Oranges cover your daily vitamin C needs 48% more than blueberries.
  • Oranges have 7 times more calcium than blueberries. Oranges have 40mg of calcium, while blueberries have 6mg.

Specific food types used in this comparison are Oranges, raw, all commercial varieties and Blueberries, raw.

Infographic

Orange 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.
Orange
Orange
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +135.1%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +400%
Contains more IronIron +180%
Contains more CopperCopper +26.7%
Contains more ZincZinc +128.6%
Contains more ManganeseManganese +1244%

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.
Orange
Orange
7
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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%
Contains more Vitamin CVitamin C +448.5%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B5Vitamin B5 +101.6%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +400%
Contains more CholineCholine +40%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B3Vitamin B3 +48.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.041mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Blueberry DV% diff.
Vitamin C 53.2mg 9.7mg 48%
Vitamin K 0µg 19.3µg 16%
Manganese 0.025mg 0.336mg 14%
Fructose 4.97g 6%
Folate 30µg 6µg 6%
Vitamin B1 0.087mg 0.037mg 4%
Vitamin B5 0.25mg 0.124mg 3%
Vitamin E 0.18mg 0.57mg 3%
Potassium 181mg 77mg 3%
Calcium 40mg 6mg 3%
Iron 0.1mg 0.28mg 2%
Polyunsaturated fat 0.025g 0.146g 1%
Vitamin B6 0.06mg 0.052mg 1%
Vitamin B3 0.282mg 0.418mg 1%
Selenium 0.5µg 0.1µg 1%
Carbs 11.75g 14.49g 1%
Magnesium 10mg 6mg 1%
Vitamin A 11µg 3µg 1%
Zinc 0.07mg 0.16mg 1%
Copper 0.045mg 0.057mg 1%
Calories 47kcal 57kcal 1%
Protein 0.94g 0.74g 0%
Fats 0.12g 0.33g 0%
Net carbs 9.35g 12.09g N/A
Sugar 9.35g 9.96g N/A
Fiber 2.4g 2.4g 0%
Starch 0.03g 0%
Phosphorus 14mg 12mg 0%
Sodium 0mg 1mg 0%
Vitamin B2 0.04mg 0.041mg 0%
Saturated fat 0.015g 0.028g 0%
Choline 8.4mg 6mg 0%
Monounsaturated fat 0.023g 0.047g 0%
Tryptophan 0.009mg 0.003mg 0%
Threonine 0.015mg 0.02mg 0%
Isoleucine 0.025mg 0.023mg 0%
Leucine 0.023mg 0.044mg 0%
Lysine 0.047mg 0.013mg 0%
Methionine 0.02mg 0.012mg 0%
Phenylalanine 0.031mg 0.026mg 0%
Valine 0.04mg 0.031mg 0%
Histidine 0.018mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 ProteinProtein +27%
Contains more OtherOther +91.3%
Contains more FatsFats +175%
Contains more CarbsCarbs +23.3%
~equal in Water ~84.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains less Sat. FatSaturated fat -46.4%
Contains more Mono. FatMonounsaturated fat +104.3%
Contains more Poly. FatPolyunsaturated fat +484%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.