Rice vs. Blueberry — In-Depth Nutrition Comparison

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A recap on the differences between rice and blueberries

Rice has more selenium, folate, iron, vitamin B1, vitamin B3, manganese, and vitamin B5; however, blueberries are higher in vitamin K, vitamin C, and fiber.
Blueberries cover your daily vitamin K needs 16% more than rice.
Blueberries contain 75 times less selenium than rice. Rice contains 7.5µg of selenium, while blueberries contain 0.1µg.

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

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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

Blueberry

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

Blueberry

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	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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