Blueberry vs. Garlic

Nutrition comparison of Blueberry and Garlic


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

We compared the nutritional contents of blueberry versus garlic (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Blueberry source
Image of Garlic source

Calories and Carbs

calories

Garlic is high in calories and blueberry has less calories than garlic - garlic has 149kcal of calories per 100 grams and blueberry has 57kcal of calories.

dietary fiber

Both garlic and blueberry are high in dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Garlic has less sugar than blueberry - garlic has 1g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Garlic has signficantly more protein than blueberry - garlic has 6.4g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both garlic and blueberry are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Garlic is a excellent source of Vitamin C and it has more Vitamin C than blueberry - garlic has 31.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Garlic and blueberry contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

The B Vitamins

Garlic has more thiamin, riboflavin, pantothenic acid and vitamin b6. Both blueberry and garlic contain significant amounts of niacin and folate.

Blueberry Garlic
Thiamin 0.037 MG 0.2 MG
Riboflavin 0.041 MG 0.11 MG
Niacin 0.418 MG 0.7 MG
Pantothenic acid 0.124 MG 0.596 MG
Vitamin B6 0.052 MG 1.235 MG
Folate 6 UG 3 UG

Minerals

calcium

Garlic is a excellent source of calcium and it has more calcium than blueberry - garlic has 181mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Garlic has signficantly more iron than blueberry - garlic has 1.7mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Garlic is a excellent source of potassium and it has more potassium than blueberry - garlic has 401mg 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, blueberry has more kaempferol and quercetin than garlic per 100 grams. Both blueberry and garlic contain significant amounts of myricetin.

Blueberry Garlic
luteolin 0.2 mg ~
kaempferol 1.66 mg 0.26 mg
myricetin 1.3 mg 1.61 mg
Quercetin 7.67 mg 1.74 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, blueberry has more beta-carotene and lutein + zeaxanthin than garlic per 100 grams.

Blueberry Garlic
beta-carotene 32 UG 5 UG
lutein + zeaxanthin 80 UG 16 UG

Omega-3 and Omega-6

omega 3s

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

Blueberry Garlic
alpha linoleic acid 0.058 G 0.02 G
Total 0.058 G 0.02 G

omega 6s

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

Blueberry Garlic
linoleic acid 0.088 G 0.229 G
Total 0.088 G 0.229 G

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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 Garlic (Garlic, raw) .

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