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.
Detailed nutritional comparison of blueberry and grapefruit 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 Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Grapefruit src

Calories and Carbs

calories

Blueberry and grapefruit contain similar amounts of calories - blueberry has 57 calories per 100 grams and grapefruit has 42 calories.

Blueberry Grapefruit
Protein 4% 7%
Carbohydrates 91% 91%
Fat 4% 2%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blueberry or Grapefruit .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) .

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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.

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