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Vegetable vs. Blueberry — In-Depth Nutrition Comparison

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The main differences between vegetable and blueberries

  • Vegetable has more vitamin A, fiber, iron, vitamin B2, and phosphorus; however, blueberries have more vitamin C.
  • Daily need coverage for vitamin A for vegetable is 84% higher.
  • Blueberries have 4 times less phosphorus than vegetable. Vegetable has 51mg of phosphorus, while blueberries have 12mg.
  • Vegetable is lower in sugar.
  • Vegetable has a higher glycemic index than blueberries.

Food types used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Blueberries, raw.

Infographic

Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +266.7%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +119.5%
Contains more IronIron +192.9%
Contains more CopperCopper +45.6%
Contains more ZincZinc +206.3%
Contains more PhosphorusPhosphorus +325%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -97.1%

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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 AVitamin A +7033.3%
Contains more Vitamin B1Vitamin B1 +91.9%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +103.6%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin KVitamin K +21.8%
Contains more FolateFolate +216.7%
Contains more CholineCholine +301.7%
Contains more Vitamin CVitamin C +203.1%
Contains more Vitamin EVitamin E +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +286.5%
Contains more OtherOther +191.3%
Contains more FatsFats +120%
Contains more CarbsCarbs +10.7%
~equal in Water ~84.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 +370%
Contains more Poly. FatPolyunsaturated fat +102.8%
~equal in Saturated fat ~0.028g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Blueberry DV% diff.
Vitamin A 214µg 3µg 23%
Fiber 4.4g 2.4g 8%
Vitamin C 3.2mg 9.7mg 7%
Iron 0.82mg 0.28mg 7%
Fructose 4.97g 6%
Phosphorus 51mg 12mg 6%
Vitamin B2 0.12mg 0.041mg 6%
Vitamin K 23.5µg 19.3µg 4%
Magnesium 22mg 6mg 4%
Protein 2.86g 0.74g 4%
Choline 24.1mg 6mg 3%
Folate 19µg 6µg 3%
Vitamin B3 0.851mg 0.418mg 3%
Vitamin B1 0.071mg 0.037mg 3%
Zinc 0.49mg 0.16mg 3%
Copper 0.083mg 0.057mg 3%
Potassium 169mg 77mg 3%
Manganese 0.379mg 0.336mg 2%
Vitamin B6 0.074mg 0.052mg 2%
Calcium 25mg 6mg 2%
Vitamin B5 0.151mg 0.124mg 1%
Sodium 35mg 1mg 1%
Vitamin E 0.38mg 0.57mg 1%
Calories 65kcal 57kcal 0%
Fats 0.15g 0.33g 0%
Net carbs 8.69g 12.09g N/A
Carbs 13.09g 14.49g 0%
Sugar 3.12g 9.96g N/A
Starch 0.03g 0%
Selenium 0.3µg 0.1µg 0%
Saturated fat 0.031g 0.028g 0%
Monounsaturated fat 0.01g 0.047g 0%
Polyunsaturated fat 0.072g 0.146g 0%
Tryptophan 0.029mg 0.003mg 0%
Threonine 0.115mg 0.02mg 0%
Isoleucine 0.139mg 0.023mg 0%
Leucine 0.19mg 0.044mg 0%
Lysine 0.17mg 0.013mg 0%
Methionine 0.034mg 0.012mg 0%
Phenylalanine 0.12mg 0.026mg 0%
Valine 0.149mg 0.031mg 0%
Histidine 0.073mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
20%
Vegetable
11%
Blueberry
Minerals Daily Need Coverage Score
19%
Vegetable
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 6.84g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 13)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.