Blueberries vs Sugars
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Blueberries, raw is higher in more vitamins & minerals
Calories (kcal)
Blueberries —
Sugars 385
Protein (g)
Blueberries 0.703
Sugars 0
Carbs (g)
Blueberries 14.6
Sugars 99.6
Fat (g)
Blueberries 0.306
Sugars 0.320
Fiber (g)
Blueberries —
Sugars —
Quick answers
Which has more protein?
Blueberries, raw — 0.703g vs 0g per 100g.
Which is more nutrient-dense?
Blueberries, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Blueberries | Sugars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 385 kcal | |
| Macronutrients | |||
| Water | 84.2 g | 0.020 g | +420850% |
| Protein | 0.703 g | 0 g | |
| Total lipid (fat) | 0.306 g | 0.320 g | -4% |
| Carbohydrate, by difference | 14.6 g | 99.6 g | -85% |
| Sugars, Total | 9.36 g | 99.8 g | -91% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 8.06 mg | — | |
| Minerals | |||
| Calcium, Ca | 11.7 mg | 1.00 mg | +1069% |
| Iron, Fe | 0.340 mg | 0.050 mg | +580% |
| Magnesium, Mg | 6.18 mg | 0.300 mg | +1960% |
| Phosphorus, P | 13.0 mg | 0 mg | |
| Potassium, K | 85.6 mg | 2.00 mg | +4182% |
| Sodium, Na | 0 mg | 1.00 mg | -100% |
| Zinc, Zn | 0.085 mg | 0.010 mg | +753% |
| Copper, Cu | 0.046 mg | 0.007 mg | +558% |
| Manganese, Mn | 0.423 mg | 0.004 mg | +10470% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 64 kcal | 401 kcal | -84% |
| Energy (Atwater Specific Factors) | 57 kcal | 385 kcal | -85% |
| Energy | — | 1610 kj | |
| Nitrogen | 0.112 g | 0 g | |
| Ash | 0.229 g | 0.070 g | +227% |
| Sucrose | 0 g | 99.8 g | -100% |
| Glucose | 4.42 g | 0 g | |
| Fructose | 4.94 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0.030 g | -100% |
| Biotin | 0.300 ug | — | |
| Betaine | 0.200 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 6.44 mg | — | |
| Proanthocyanidin trimers | 4.91 mg | — | |
| Proanthocyanidin 4-6mers | 20.5 mg | — | |
| Proanthocyanidin 7-10mers | 14.3 mg | — | |
| Proanthocyanidin polymers (>10mers) | 136 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.200 mg | — | |
| Kaempferol | 1.66 mg | — | |
| Myricetin | 1.30 mg | — | |
| Quercetin | 7.67 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.620 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.660 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 5.29 mg | — | |
| (+)-Gallocatechin | 0.120 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | — | |
| Choline from phosphatidylcholine | 1.80 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 3.00 mg | — | |
| Total Choline | 6.00 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.300 mcg | 0 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.45 mg | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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