Blueberry vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between blueberries and rice

Blueberries have more vitamin K, vitamin C, and fiber; however, rice is higher in selenium, folate, iron, vitamin B1, vitamin B3, manganese, and vitamin B5.
Blueberries cover your daily vitamin K needs 16% more than rice.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Blueberry

Rice

Contains more PotassiumPotassium

+120%

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%

~equal in Sodium ~1mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Blueberry

Rice

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 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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	19.3µg	0µg	16%
Selenium	0.1µg	7.5µg	13%
Folate	6µg	58µg	13%
Iron	0.28mg	1.2mg	12%
Vitamin C	9.7mg	0mg	11%
Vitamin B1	0.037mg	0.163mg	11%
Fiber	2.4g	0.4g	8%
Vitamin B3	0.418mg	1.476mg	7%
Manganese	0.336mg	0.472mg	6%
Fructose	4.97g		6%
Carbs	14.49g	28.17g	5%
Vitamin B5	0.124mg	0.39mg	5%
Calories	57kcal	130kcal	4%
Protein	0.74g	2.69g	4%
Phosphorus	12mg	43mg	4%
Vitamin E	0.57mg	0.04mg	4%
Zinc	0.16mg	0.49mg	3%
Vitamin B6	0.052mg	0.093mg	3%
Vitamin B2	0.041mg	0.013mg	2%
Magnesium	6mg	12mg	1%
Potassium	77mg	35mg	1%
Copper	0.057mg	0.069mg	1%
Choline	6mg	2.1mg	1%
Protein per 100 calories	1.3g	2.1g	N/A
Calories per 10 g protein	770kcal	483kcal	N/A
Weight per 100 calories	175g	77g	N/A
Fats	0.33g	0.28g	0%
Net carbs	12.09g	27.77g	N/A
Calcium	6mg	10mg	0%
Sugar	9.96g	0.05g	N/A
Starch	0.03g		0%
Sodium	1mg	1mg	0%
Vitamin A	3µg	0µg	0%
Saturated fat	0.028g	0.077g	0%
Monounsaturated fat	0.047g	0.088g	0%
Polyunsaturated fat	0.146g	0.076g	0%
Tryptophan	0.003mg	0.031mg	0%
Threonine	0.02mg	0.096mg	0%
Isoleucine	0.023mg	0.116mg	0%
Leucine	0.044mg	0.222mg	0%
Lysine	0.013mg	0.097mg	0%
Methionine	0.012mg	0.063mg	0%
Phenylalanine	0.026mg	0.144mg	0%
Valine	0.031mg	0.164mg	0%
Histidine	0.011mg	0.063mg	0%