Blueberry vs. Beets

Nutrition comparison of Blueberry and Beets


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus beets (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blueberry and beets:

  • Both beets and blueberry are high in dietary fiber.
  • Beet has more folate.
  • Beet is an excellent source of potassium.
Detailed nutritional comparison of blueberry and beets is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Beets src

Calories and Carbs

calories

Beets and blueberry contain similar amounts of calories - beet has 43 calories per 100 grams and blueberry has 57 calories.

Blueberry Beets
Protein 4% 14%
Carbohydrates 91% 82%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Beets and blueberry contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Both beets and blueberry are high in dietary fiber. Beet has 17% more dietary fiber than blueberry - beet has 2.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Beets and blueberry contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Beets and blueberry contain similar amounts of protein - beet has 1.6g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both beets and blueberry are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Blueberry has 98% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Beets and blueberry contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Beets and blueberry contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Beets and blueberry contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Beet has more folate. Both blueberry and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Blueberry Beets
Thiamin 0.037 MG 0.031 MG
Riboflavin 0.041 MG 0.04 MG
Niacin 0.418 MG 0.334 MG
Pantothenic acid 0.124 MG 0.155 MG
Vitamin B6 0.052 MG 0.067 MG
Folate 6 UG 109 UG

Minerals

calcium

Beet has 167% more calcium than blueberry - beet has 16mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Beet has 186% more iron than blueberry - beet has 0.8mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Beet is an excellent source of potassium and it has 322% more potassium than blueberry - beet has 325mg of potassium per 100 grams and blueberry has 77mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both blueberry and beets contain significant amounts of luteolin.

Blueberry Beets
luteolin 0.2 mg 0.37 mg
kaempferol 1.66 mg ~
myricetin 1.3 mg ~
Quercetin 7.67 mg 0.13 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both blueberry and beets contain significant amounts of beta-carotene.

Blueberry Beets
beta-carotene 32 UG 20 UG
lutein + zeaxanthin 80 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than beet per 100 grams.

Blueberry Beets
alpha linoleic acid 0.058 G 0.005 G
Total 0.058 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, both blueberry and beets contain significant amounts of linoleic acid.

Blueberry Beets
linoleic acid 0.088 G 0.055 G
Total 0.088 G 0.055 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blueberry or Beets .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Beets (Beets, raw) .

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FAQ

Does beets or blueberry contain more calories in 100 grams?
Beets and blueberry contain similar amounts of calories - beet has 43 calories in 100g and blueberry has 57 calories.

Does beets or blueberry have more carbohydrates?
By weight, beets and blueberry contain similar amounts of carbs - beet has 9.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.

Does beets or blueberry contain more potassium?
Beet is a rich source of potassium and it has 320% more potassium than blueberry - beet has 325mg of potassium in 100 grams and blueberry has 77mg of potassium.