Oatmeal vs. Blueberry
Nutrition comparison of Oatmeal and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and blueberry:
- Both blueberry and oatmeal are high in dietary fiber.
- Blueberry has 38.6 times less saturated fat than oatmeal.
- Blueberry has signficantly more Vitamin C than oatmeal.
- Oatmeal has 8.9 times less sugar than blueberry.
- Oatmeal has more thiamin, riboflavin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and blueberry has 84% less calories than oatmeal - blueberry has 57 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to blueberry per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Blueberry | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 69% | 91% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and blueberry has 78% less carbohydrates than oatmeal - blueberry has 14.5g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both blueberry and oatmeal are high in dietary fiber. Oatmeal has 308% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 8.9 times less sugar than blueberry - blueberry has 10g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 20 times more protein than blueberry - blueberry has 0.74g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Blueberry has 38.6 times less saturated fat than oatmeal - blueberry has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than oatmeal - blueberry has 9.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Blueberry and oatmeal contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Blueberry and oatmeal contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than oatmeal - blueberry has 19.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid. Both oatmeal and blueberry contain significant amounts of niacin.
| Oatmeal | Blueberry | |
|---|---|---|
| Thiamin | 0.73 MG | 0.037 MG |
| Riboflavin | 0.14 MG | 0.041 MG |
| Niacin | 0.78 MG | 0.418 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | 0.12 MG | 0.052 MG |
| Folate | 32 UG | 6 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 767% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 14 times more iron than blueberry - blueberry has 0.28mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 355% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Blueberry g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does blueberry or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and blueberry has 80% less calories than oatmeal - blueberry has 57 calories in 100g and oatmeal has 367 calories.
Does blueberry or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and blueberry has 80% fewer carbohydrates than oatmeal - blueberry has 14.5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does blueberry or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 14 times more iron than blueberry - blueberry has 0.28mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does blueberry or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 360% more potassium than blueberry - blueberry has 77mg of potassium in 100 grams and oatmeal has 350mg of potassium.