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Salmonberries vs. Blueberry — In-Depth Nutrition Comparison

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The main differences between Salmonberries and Blueberry

  • Blueberry contains less Manganese, Vitamin E , and Vitamin A RAE than Salmonberries.
  • Daily need coverage for Manganese from Salmonberries is 33% higher.
  • Blueberry has 17 times less Vitamin A RAE than Salmonberries. Salmonberries have 50µg of Vitamin A RAE, while Blueberry has 3µg.
  • Salmonberries are lower in Sugar.

Food types used in this article are Salmonberries, raw (Alaska Native) and Blueberries, raw.

Infographic

Salmonberries 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 +116.7%
Contains more Iron +42.9%
Contains more Magnesium +150%
Contains more Phosphorus +125%
Contains more Potassium +42.9%
Contains more Zinc +75%
Contains more Manganese +227.4%
Contains less Sodium -92.9%
Contains more Copper +90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 15% 11% 12% 9.7% 1.8% 7.6% 10% 143% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1.8% 11% 4.3% 5.1% 6.8% 0.13% 4.4% 19% 44% 0.55%
Contains more Calcium +116.7%
Contains more Iron +42.9%
Contains more Magnesium +150%
Contains more Phosphorus +125%
Contains more Potassium +42.9%
Contains more Zinc +75%
Contains more Manganese +227.4%
Contains less Sodium -92.9%
Contains more Copper +90%

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 +818.5%
Contains more Vitamin E +182.5%
Contains more Vitamin B1 +10.8%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +50%
Contains more Folate +183.3%
Contains more Vitamin K +30.4%
Equal in Vitamin C - 9.7
Equal in Vitamin B1 - 0.037
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 32% 0% 31% 10% 14% 8.7% 10% 18% 13% 0% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.2% 11% 0% 32% 9.3% 9.5% 7.8% 7.4% 12% 4.5% 0% 3.3% 48%
Contains more Vitamin A +818.5%
Contains more Vitamin E +182.5%
Contains more Vitamin B1 +10.8%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +50%
Contains more Folate +183.3%
Contains more Vitamin K +30.4%
Equal in Vitamin C - 9.7
Equal in Vitamin B1 - 0.037

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.9%
Contains more Other +143.5%
Contains more Carbs +44.2%
Equal in Fats - 0.33
Equal in Water - 84.21
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 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 Protein +14.9%
Contains more Other +143.5%
Contains more Carbs +44.2%
Equal in Fats - 0.33
Equal in Water - 84.21

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +450%
Contains more Glucose +156.8%
Contains more Fructose +184%
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +450%
Contains more Glucose +156.8%
Contains more Fructose +184%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Blueberry Opinion
Net carbs 8.15g 12.09g Blueberry
Protein 0.85g 0.74g Salmonberries
Fats 0.33g 0.33g
Carbs 10.05g 14.49g Blueberry
Calories 47kcal 57kcal Blueberry
Starch 0g 0.03g Blueberry
Fructose 1.75g 4.97g Blueberry
Sugar 3.66g 9.96g Salmonberries
Fiber 1.9g 2.4g Blueberry
Calcium 13mg 6mg Salmonberries
Iron 0.4mg 0.28mg Salmonberries
Magnesium 15mg 6mg Salmonberries
Phosphorus 27mg 12mg Salmonberries
Potassium 110mg 77mg Salmonberries
Sodium 14mg 1mg Blueberry
Zinc 0.28mg 0.16mg Salmonberries
Copper 0.03mg 0.057mg Blueberry
Manganese 1.1mg 0.336mg Salmonberries
Selenium 0.1µg Blueberry
Vitamin A 496IU 54IU Salmonberries
Vitamin A RAE 50µg 3µg Salmonberries
Vitamin E 1.61mg 0.57mg Salmonberries
Vitamin C 9.2mg 9.7mg Blueberry
Vitamin B1 0.041mg 0.037mg Salmonberries
Vitamin B2 0.062mg 0.041mg Salmonberries
Vitamin B3 0.466mg 0.418mg Salmonberries
Vitamin B5 0.167mg 0.124mg Salmonberries
Vitamin B6 0.078mg 0.052mg Salmonberries
Folate 17µg 6µg Salmonberries
Choline 6mg Blueberry
Vitamin K 14.8µg 19.3µg Blueberry
Tryptophan 0.003mg Blueberry
Threonine 0.02mg Blueberry
Isoleucine 0.023mg Blueberry
Leucine 0.044mg Blueberry
Lysine 0.013mg Blueberry
Methionine 0.012mg Blueberry
Phenylalanine 0.026mg Blueberry
Valine 0.031mg Blueberry
Histidine 0.011mg Blueberry
Saturated Fat 0.028g Salmonberries
Monounsaturated Fat 0.047g Blueberry
Polyunsaturated fat 0.146g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries Blueberry
Low Fats diet Equal
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
16%
Salmonberries
11%
Blueberry
Minerals Daily Need Coverage Score
21%
Salmonberries
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 6.3g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 53)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.3)
Which food is richer in minerals?
Salmonberries
Salmonberries is relatively richer in minerals
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 13mg)
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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.