Blueberry vs. Sweet Potatoes

Nutrition comparison of Blueberry and Sweet Potatoes


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

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

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

  • Both sweet potatoes and blueberry are high in dietary fiber.
  • Sweet potato has 58% less sugar than blueberry.
  • Sweet potato has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than sweet potato.
  • Sweet potato has more thiamin, pantothenic acid and Vitamin B6.
  • Sweet potato is an excellent source of Vitamin A and potassium.
Detailed nutritional comparison of blueberry and sweet potatoes 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Sweet Potatoes src

Calories and Carbs

calories

Blueberry has 34% less calories than sweet potato - sweet potato has 86 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, blueberry is heavier in fat and similar to sweet potatoes for protein and carbs. Blueberry has a macronutrient ratio of 5:91:5 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Sweet Potatoes
Protein 5% 7%
Carbohydrates 91% 92%
Fat 5% 1%
Alcohol ~ ~

carbohydrates

Sweet potatoes and blueberry contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Both sweet potatoes and blueberry are high in dietary fiber. Sweet potato has 25% more dietary fiber than blueberry - sweet potato has 3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Sweet potato has 58% less sugar than blueberry - sweet potato has 4.2g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Sweet potatoes and blueberry contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both sweet potatoes and blueberry are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Blueberry has 304% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than blueberry - sweet potato has 709ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Sweet potatoes and blueberry contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Sweet potatoes and blueberry contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Sweet potato has more thiamin, pantothenic acid and Vitamin B6. Both blueberry and sweet potatoes contain significant amounts of riboflavin, niacin and folate.

Blueberry Sweet Potatoes
Thiamin 0.037 MG 0.078 MG
Riboflavin 0.041 MG 0.061 MG
Niacin 0.418 MG 0.557 MG
Pantothenic acid 0.124 MG 0.8 MG
Vitamin B6 0.052 MG 0.209 MG
Folate 6 UG 11 UG

Minerals

calcium

Sweet potato has 400% more calcium than blueberry - sweet potato has 30mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Sweet potatoes and blueberry contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Sweet potato is an excellent source of potassium and it has 338% more potassium than blueberry - sweet potato has 337mg 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 sweet potatoes contain small amounts of luteolin.

Blueberry Sweet Potatoes
luteolin 0.2 mg 0.02 mg
kaempferol 1.66 mg 0.01 mg
myricetin 1.3 mg 0.03 mg
Quercetin 7.67 mg 0.01 mg
apigenin ~ 0.01 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, sweet potato has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than sweet potato per 100 grams.

Blueberry Sweet Potatoes
beta-carotene 32 UG 8509 UG
lutein + zeaxanthin 80 UG ~
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

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

Blueberry Sweet Potatoes
alpha linoleic acid 0.058 G 0.001 G
Total 0.058 G 0.001 G

omega 6s

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

Blueberry Sweet Potatoes
linoleic acid 0.088 G 0.013 G
Total 0.088 G 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or blueberry contain more calories in 100 grams?
Blueberry has 30% less calories than sweet potato - sweet potato has 86 calories in 100g and blueberry has 57 calories.

Does sweet potatoes or blueberry have more carbohydrates?
By weight, sweet potatoes and blueberry contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.

Does sweet potatoes or blueberry contain more potassium?
Sweet potato is a rich source of potassium and it has 340% more potassium than blueberry - sweet potato has 337mg of potassium in 100 grams and blueberry has 77mg of potassium.