Blueberry vs. White Chocolate
Nutrition comparison of Blueberry and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and white chocolate:
- Blueberry has signficantly more Vitamin C than white chocolate.
- Blueberry is a great source of dietary fiber.
- White chocolate has more riboflavin, pantothenic acid and Vitamin B12.
- White chocolate is a great source of potassium.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White chocolate is high in calories and blueberry has 89% less calories than white chocolate - white chocolate has 539 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much heavier in carbs, much lighter in fat and similar to white chocolate for protein. Blueberry has a macronutrient ratio of 5:91:5 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | White Chocolate | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 91% | 43% |
| Fat | 5% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and blueberry has 76% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 11 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
White chocolate is high in sugar and blueberry has 83% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
White chocolate has 693% more protein than blueberry - white chocolate has 5.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and blueberry has 100% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
cholesterol
Blueberry has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
White chocolate and blueberry contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
White chocolate and blueberry contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
White chocolate and blueberry contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
White chocolate has more riboflavin, pantothenic acid and Vitamin B12. Both blueberry and white chocolate contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Blueberry | White Chocolate | |
|---|---|---|
| Thiamin | 0.037 MG | 0.063 MG |
| Riboflavin | 0.041 MG | 0.282 MG |
| Niacin | 0.418 MG | 0.745 MG |
| Pantothenic acid | 0.124 MG | 0.608 MG |
| Vitamin B6 | 0.052 MG | 0.056 MG |
| Folate | 6 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 32 times more calcium than blueberry - white chocolate has 199mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
White chocolate and blueberry contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
White chocolate is a great source of potassium and it has 271% more potassium than blueberry - white chocolate has 286mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.103 G |
| Total | 0.058 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than blueberry per 100 grams.
| Blueberry | White Chocolate | |
|---|---|---|
| linoleic acid | 0.088 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.088 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Blueberry g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or blueberry contain more calories in 100 grams?White chocolate is high in calories and blueberry has 90% less calories than white chocolate - white chocolate has 539 calories in 100g and blueberry has 57 calories.
Does white chocolate or blueberry have more carbohydrates?
By weight, white chocolate is high in carbohydrates and blueberry has 80% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does white chocolate or blueberry contain more calcium?
White chocolate is a rich source of calcium and it has 32 times more calcium than blueberry - white chocolate has 199mg of calcium in 100 grams and blueberry has 6mg of calcium.