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  6. Rice vs. Blueberry

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
Rice
8
:
1
Blueberry
Blueberry
Contains more Calcium +66.7%
Contains more Iron +328.6%
Contains more Magnesium +100%
Contains more Phosphorus +258.3%
Contains more Zinc +206.3%
Contains more Copper +21.1%
Contains more Manganese +40.5%
Contains more Selenium +7400%
Contains more Potassium +120%
Equal in Sodium - 1
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Calcium +66.7%
Contains more Iron +328.6%
Contains more Magnesium +100%
Contains more Phosphorus +258.3%
Contains more Zinc +206.3%
Contains more Copper +21.1%
Contains more Manganese +40.5%
Contains more Selenium +7400%
Contains more Potassium +120%
Equal in Sodium - 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.
Rice
Rice
5
:
5
Blueberry
Blueberry
Contains more Vitamin B1 +340.5%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B5 +214.5%
Contains more Vitamin B6 +78.8%
Contains more Folate +866.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1325%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +215.4%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Blueberry
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 B1 +340.5%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B5 +214.5%
Contains more Vitamin B6 +78.8%
Contains more Folate +866.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1325%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +215.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
:
2
Blueberry
Blueberry
Contains more Protein +263.5%
Contains more Carbs +94.4%
Contains more Other +82.6%
Contains more Fats +17.9%
Contains more Water +23%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +263.5%
Contains more Carbs +94.4%
Contains more Other +82.6%
Contains more Fats +17.9%
Contains more Water +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Blueberry
Blueberry
Contains more Monounsaturated Fat +87.2%
Contains less Saturated Fat -63.6%
Contains more Polyunsaturated fat +92.1%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains more Monounsaturated Fat +87.2%
Contains less Saturated Fat -63.6%
Contains more Polyunsaturated 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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Blueberry Opinion
Net carbs 27.77g 12.09g Rice
Protein 2.69g 0.74g Rice
Fats 0.28g 0.33g Blueberry
Carbs 28.17g 14.49g Rice
Calories 130kcal 57kcal Rice
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 0.05g 9.96g Rice
Fiber 0.4g 2.4g Blueberry
Calcium 10mg 6mg Rice
Iron 1.2mg 0.28mg Rice
Magnesium 12mg 6mg Rice
Phosphorus 43mg 12mg Rice
Potassium 35mg 77mg Blueberry
Sodium 1mg 1mg
Zinc 0.49mg 0.16mg Rice
Copper 0.069mg 0.057mg Rice
Manganese 0.472mg 0.336mg Rice
Selenium 7.5µg 0.1µg Rice
Vitamin A 0IU 54IU Blueberry
Vitamin A RAE 0µg 3µg Blueberry
Vitamin E 0.04mg 0.57mg Blueberry
Vitamin C 0mg 9.7mg Blueberry
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
Folate 58µg 6µg Rice
Vitamin K 0µg 19.3µg 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
Saturated Fat 0.077g 0.028g Blueberry
Monounsaturated Fat 0.088g 0.047g Rice
Polyunsaturated fat 0.076g 0.146g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
13%
Rice
12%
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 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 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.