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Rice vs. Blueberry — In-Depth Nutrition Comparison

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A recap on differences between Rice and Blueberry

  • Rice has more Selenium, Folate, Iron, Vitamin B1, Vitamin B3, Manganese, and Vitamin B5, however, Blueberry is higher in Vitamin K, Vitamin C, and Fiber.
  • Blueberry covers your daily Vitamin K needs 16% more than Rice.
  • Blueberry contains 75 times less Selenium than Rice. Rice contains 7.5µg of Selenium, while Blueberry contains 0.1µg.

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

Infographic

Rice 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.
Rice
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 +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%
Contains more PotassiumPotassium +120%
~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.
Rice
5
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 3.2% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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%
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 CholineCholine +185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +263.5%
Contains more CarbsCarbs +94.4%
Contains more OtherOther +82.6%
Contains more FatsFats +17.9%
Contains more WaterWater +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 more Mono. FatMonounsaturated Fat +87.2%
Contains less Sat. FatSaturated Fat -63.6%
Contains more Poly. FatPolyunsaturated fat +92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Blueberry Opinion
Calories 130kcal 57kcal Rice
Protein 2.69g 0.74g Rice
Fats 0.28g 0.33g Blueberry
Vitamin C 0mg 9.7mg Blueberry
Net carbs 27.77g 12.09g Rice
Carbs 28.17g 14.49g Rice
Magnesium 12mg 6mg Rice
Calcium 10mg 6mg Rice
Potassium 35mg 77mg Blueberry
Iron 1.2mg 0.28mg Rice
Sugar 0.05g 9.96g Rice
Fiber 0.4g 2.4g Blueberry
Copper 0.069mg 0.057mg Rice
Zinc 0.49mg 0.16mg Rice
Starch 0.03g Blueberry
Phosphorus 43mg 12mg Rice
Sodium 1mg 1mg
Vitamin A 0IU 54IU Blueberry
Vitamin A 0µg 3µg Blueberry
Vitamin E 0.04mg 0.57mg Blueberry
Manganese 0.472mg 0.336mg Rice
Selenium 7.5µg 0.1µg Rice
Vitamin B1 0.163mg 0.037mg Rice
Vitamin B2 0.013mg 0.041mg Blueberry
Vitamin B3 1.476mg 0.418mg Rice
Vitamin B5 0.39mg 0.124mg Rice
Vitamin B6 0.093mg 0.052mg Rice
Vitamin K 0µg 19.3µg Blueberry
Folate 58µg 6µg Rice
Choline 2.1mg 6mg Blueberry
Saturated Fat 0.077g 0.028g Blueberry
Monounsaturated Fat 0.088g 0.047g Rice
Polyunsaturated fat 0.076g 0.146g Blueberry
Tryptophan 0.031mg 0.003mg Rice
Threonine 0.096mg 0.02mg Rice
Isoleucine 0.116mg 0.023mg Rice
Leucine 0.222mg 0.044mg Rice
Lysine 0.097mg 0.013mg Rice
Methionine 0.063mg 0.012mg Rice
Phenylalanine 0.144mg 0.026mg Rice
Valine 0.164mg 0.031mg Rice
Histidine 0.063mg 0.011mg Rice
Fructose 4.97g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Blueberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Rice
11%
Blueberry
Minerals Daily Need Coverage Score
22%
Rice
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 9.91g)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.