Blueberry vs. Grapes

Nutrition comparison of Blueberry and Grapes


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

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

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

  • Blueberry has more niacin.
  • Blueberry is a great source of dietary fiber.
Detailed nutritional comparison of blueberry and grapes 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Grapes src

Calories and Carbs

calories

Blueberry and grapes contain similar amounts of calories - blueberry has 57 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, blueberry is lighter in carbs and similar to grapes for protein and fat. Blueberry has a macronutrient ratio of 5:91:5 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Grapes
Protein 5% 4%
Carbohydrates 91% 95%
Fat 5% 2%
Alcohol ~ ~

carbohydrates

Blueberry and grapes contain similar amounts carbs - blueberry has 14.5g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Blueberry is a great source of dietary fiber and it has 167% more dietary fiber than grape - blueberry has 2.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Blueberry has 36% less sugar than grape - blueberry has 10g of sugar per 100 grams and grape has 15.5g of sugar.



Protein

protein

Blueberry and grapes contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both blueberry and grapes are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Blueberry has 203% more Vitamin C than grape - blueberry has 9.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Blueberry and grapes contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Blueberry and grapes contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Blueberry and grapes contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Blueberry Grapes
Thiamin 0.037 MG 0.069 MG
Riboflavin 0.041 MG 0.07 MG
Niacin 0.418 MG 0.188 MG
Pantothenic acid 0.124 MG 0.05 MG
Vitamin B6 0.052 MG 0.086 MG
Folate 6 UG 2 UG

Minerals

calcium

Blueberry and grapes contain similar amounts of calcium - blueberry has 6mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Blueberry and grapes contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Grape has 148% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and grape has 191mg of potassium.

Antioxidants and Phytonutrients

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 grapes contain significant amounts of beta-carotene and lutein + zeaxanthin.

Blueberry Grapes
beta-carotene 32 UG 39 UG
lutein + zeaxanthin 80 UG 72 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Blueberry Grapes
alpha linoleic acid 0.058 G 0.011 G
Total 0.058 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, blueberry has more linoleic acid than grape per 100 grams.

Blueberry Grapes
linoleic acid 0.088 G 0.037 G
Total 0.088 G 0.037 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

Blueberry g

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