Brown Rice vs. Blueberry

Nutrition comparison of Cooked Brown Rice and Blueberry


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

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

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

  • Blueberry has signficantly more Vitamin C than brown rice.
  • Blueberry is a great source of dietary fiber.
  • Brown rice has 40.5 times less sugar than blueberry.
  • Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6.
Detailed nutritional comparison of brown rice and blueberry 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Blueberry src

Calories and Carbs

calories

Brown rice is high in calories and blueberry has 54% less calories than brown rice - brown rice has 123 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and similar to blueberry for fat. Brown rice has a macronutrient ratio of 9:84:7 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Blueberry
Protein 9% 5%
Carbohydrates 84% 91%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Blueberry has 43% less carbohydrates than brown rice - brown rice has 25.6g 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 50% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Brown rice has 40.5 times less sugar than blueberry - brown rice has 0.24g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Brown rice has 270% more protein than blueberry - brown rice has 2.7g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both brown rice and blueberry are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Blueberry has signficantly more Vitamin C than brown rice - blueberry has 9.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

Blueberry and brown rice contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Brown rice and blueberry contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Brown rice and blueberry contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6. Both brown rice and blueberry contain significant amounts of riboflavin and folate.

Brown Rice Blueberry
Thiamin 0.178 MG 0.037 MG
Riboflavin 0.069 MG 0.041 MG
Niacin 2.561 MG 0.418 MG
Pantothenic acid 0.38 MG 0.124 MG
Vitamin B6 0.123 MG 0.052 MG
Folate 9 UG 6 UG

Minerals

calcium

Brown rice and blueberry contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Brown rice and blueberry contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Brown rice and blueberry contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and blueberry has 77mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Brown Rice Blueberry
alpha linoleic acid 0.011 G 0.058 G
Total 0.011 G 0.058 G

omega 6s

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

Brown Rice Blueberry
other omega 6 0.004 G ~
linoleic acid 0.355 G 0.088 G
Total 0.359 G 0.088 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Blueberry (Blueberries, raw) .

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FAQ

Does brown rice or blueberry contain more calories in 100 grams?
Brown rice is high in calories and blueberry has 50% less calories than brown rice - brown rice has 123 calories in 100g and blueberry has 57 calories.

Does brown rice or blueberry have more carbohydrates?
By weight, blueberry has 40% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.