Blueberry vs. White Sugar
Nutrition comparison of Blueberry and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and white sugar:
- Blueberry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Blueberry has signficantly more Vitamin C than white sugar.
- Blueberry is a great source of dietary fiber.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and blueberry has 85% less calories than white sugar - white sugar has 387 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is heavier in protein, lighter in carbs and heavier in fat compared to white sugar per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | White Sugar | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 91% | 100% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and blueberry has 86% less carbohydrates than white sugar - white sugar has 100g 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 more dietary fiber than white sugar - blueberry has 2.4g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and blueberry has 90% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Blueberry has more protein than white sugar - blueberry has 0.74g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both blueberry and white sugar are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than white sugar - blueberry has 9.7mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Blueberry and white sugar contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Blueberry has more Vitamin E than white sugar - blueberry has 0.57mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Blueberry has more Vitamin K than white sugar - blueberry has 19.3ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Blueberry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both blueberry and white sugar contain significant amounts of riboflavin.
| Blueberry | White Sugar | |
|---|---|---|
| Thiamin | 0.037 MG | ~ |
| Riboflavin | 0.041 MG | 0.019 MG |
| Niacin | 0.418 MG | ~ |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.052 MG | ~ |
| Folate | 6 UG | ~ |
Minerals
calcium
White sugar and blueberry contain similar amounts of calcium - white sugar has 1mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
White sugar and blueberry contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Blueberry has 37 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and blueberry has 77mg of potassium.
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 Sugar (Sugar, granulated) .
Blueberry g
()
|
Daily Values (%) |
White Sugar 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 sugar or blueberry contain more calories in 100 grams?White sugar is high in calories and blueberry has 90% less calories than white sugar - white sugar has 387 calories in 100g and blueberry has 57 calories.
Does white sugar or blueberry have more carbohydrates?
By weight, white sugar is high in carbohydrates and blueberry has 90% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and blueberry has 14.5g of carbohydrates.