Blueberry vs. Grapefruit
Nutrition comparison of Blueberry and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and grapefruit:
- Blueberry has more niacin, however, grapefruit contains more pantothenic acid.
- Blueberry is a great source of dietary fiber.
- Grapefruit has more beta-carotene and lycopene than blueberry, however, blueberry contains more lutein + zeaxanthin than grapefruit.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry and grapefruit contain similar amounts of calories - blueberry has 57 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, blueberry is similar to grapefruit for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Grapefruit | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 91% | 91% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and grapefruit contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 50% more dietary fiber than grapefruit - blueberry has 2.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Blueberry and grapefruit contain similar amounts of sugar - blueberry has 10g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Blueberry and grapefruit contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both blueberry and grapefruit are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 222% more Vitamin C than blueberry - blueberry has 9.7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 18 times more Vitamin A than blueberry - blueberry has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Blueberry and grapefruit contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than grapefruit - blueberry has 19.3ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Blueberry has more niacin, however, grapefruit contains more pantothenic acid. Both blueberry and grapefruit contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Blueberry | Grapefruit | |
|---|---|---|
| Thiamin | 0.037 MG | 0.043 MG |
| Riboflavin | 0.041 MG | 0.031 MG |
| Niacin | 0.418 MG | 0.204 MG |
| Pantothenic acid | 0.124 MG | 0.262 MG |
| Vitamin B6 | 0.052 MG | 0.053 MG |
| Folate | 6 UG | 13 UG |
Minerals
calcium
Grapefruit has 267% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Blueberry and grapefruit contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Grapefruit has 75% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than blueberry per 100 grams, however, blueberry contains more kaempferol, myricetin and quercetin than grapefruit per 100 grams.
| Blueberry | Grapefruit | |
|---|---|---|
| luteolin | 0.2 mg | 0.6 mg |
| kaempferol | 1.66 mg | 0.01 mg |
| myricetin | 1.3 mg | 0.01 mg |
| Quercetin | 7.67 mg | 0.33 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, grapefruit has more beta-carotene and lycopene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Blueberry | Grapefruit | |
|---|---|---|
| beta-carotene | 32 UG | 686 UG |
| lutein + zeaxanthin | 80 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Blueberry | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.008 G |
| Total | 0.058 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than grapefruit per 100 grams.
| Blueberry | Grapefruit | |
|---|---|---|
| linoleic acid | 0.088 G | 0.029 G |
| Total | 0.088 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Blueberry 148g
(
cup
)
|
Daily Values (%) |
Grapefruit 230g
(
cup sections, with juice
)
|
|||||
|---|---|---|---|---|---|---|---|
| 84KCAL 4% |
|
5% | calories | 15% |
|
97KCAL 5% | |
| 21G 9% |
|
5% | carbohydrates | 19% |
|
25G 10% | |
| 3.6G 14% |
|
5% | dietary fiber | 3% |
|
3.7G 15% | |
| 15G | 5% | sugar | 7% | 16G | |||
| 0.49G 1% |
|
53% | total fat | 5% |
|
0.32G 1% | |
| 0.04G 0.2% |
|
5% | saturated fat | 25% |
|
0.05G 0.3% | |
| 0.07G | 40% | monounsaturated fat | 5% | 0.05G | |||
| 0.22G | 175% | polyunsaturated fat | 5% | 0.08G | |||
| 1.5MG 0.1% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
| 4.4UG 1% |
|
5% | Vitamin A | >999% |
|
133UG 19% | |
| 14MG 19% |
|
5% | Vitamin C | 414% |
|
72MG 96% | |
| 8.9MG 1% |
|
5% | calcium | 473% |
|
51MG 5% | |
| 0.41MG 2% |
|
128% | iron | 5% |
|
0.18MG 1% | |
| 8.9MG 3% |
|
5% | magnesium | 136% |
|
21MG 7% | |
| 114MG 5% |
|
5% | potassium | 173% |
|
311MG 14% | |
| 0.05MG 5% |
|
5% | thiamin (Vit B1) | 100% |
|
0.1MG 9% | |
| 0.06MG 6% |
|
5% | riboflavin (Vit B2) | 17% |
|
0.07MG 7% | |
| 0.62MG 4% |
|
32% | niacin (Vit B3) | 5% |
|
0.47MG 3% | |
| 0.08MG 6% |
|
5% | Vitamin B6 | 50% |
|
0.12MG 9% | |
| 0.18MG 4% |
|
5% | pantothenic acid (Vit B5) | 233% |
|
0.6MG 12% | |
| 8.9UG 2% |
|
5% | folate (Vit B9) | 237% |
|
30UG 8% | |
| 0.84MG 6% |
|
180% | Vitamin E | 5% |
|
0.3MG 2% | |
| 29UG 32% |
|
>999% | Vitamin K | 5% |
|
||
| 1.1G 2% |
|
5% | protein | 64% |
|
1.8G 4% | |
| 8.9MG 2% |
|
5% | choline | 102% |
|
18MG 4% | |
| 0.08MG 7% |
|
14% | copper | 5% |
|
0.07MG 6% | |
| 0.5MG 28% |
|
898% | manganese | 5% |
|
0.05MG 3% | |
| 18MG 3% |
|
5% | phosphorus | 128% |
|
41MG 6% | |
| 0.15UG 0.3% |
|
5% | selenium | 53% |
|
0.23UG 0.4% | |
| 0.24MG 3% |
|
50% | zinc | 5% |
|
0.16MG 2% | |
| 125G | 5% | Water | 62% | 203G | |||
| 0.04G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does blueberry or grapefruit contain more calories in 100 grams?Blueberry and grapefruit contain similar amounts of calories - blueberry has 57 calories in 100g and grapefruit has 42 calories.
Does blueberry or grapefruit have more carbohydrates?
By weight, blueberry and grapefruit contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and grapefruit has 10.7g of carbohydrates.