Food vs food · USDA FNDDS 2021–2023
Strawberries vs blueberries
Comparing usual servings (strawberries: ½ cup, 75 g; blueberries: ½ cup, 75 g), USDA’s figures are higher for strawberries in 11 of the 65 nutrients it reports, and for blueberries in 26. The widest gaps against the Daily Value: more vitamin C (44.7 mg vs 6.08 mg) in strawberries; more vitamin K (14.5 µg vs 1.57 µg) in blueberries. Energy: 27 kcal for strawberries, 48 kcal for blueberries. Per 100 g, the figures are higher for strawberries in 11 and for blueberries in 27.
Every nutrient, side by side
Strawberries, raw
Serving size ½ cup · 75 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 27 kcal | |
| Protein | 0.48 g | |
| Carbohydrates | 5.97 g | |
| Fat | 0.16 g | |
| Alcohol | 0 g | |
| Water | 68.1 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0 g | 0% |
| Monounsaturated fat | 0 g | |
| Polyunsaturated fat | 0 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0 g | |
| SFA 18:0 (stearic) | 0 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0 g | |
| PUFA 18:3 (linolenic) | 0 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.35 g | 5% |
| Sugars | 3.65 g | |
| Vitamins | ||
| Vitamin A | 0.75 µg | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 5.25 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 16.5 µg | |
| Vitamin C | 44.7 mg (more) | 50% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.22 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 1.57 µg | 1% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.01 mg | 1% |
| Niacin (B3) | 0.29 mg | 2% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 6 µg (more) | |
| Folate, DFE | 6 µg (more) | 2% |
| Folate, food | 6 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 4.27 mg | 1% |
| Minerals | ||
| Calcium | 12.8 mg (more) | 1% |
| Iron | 0.19 mg | 1% |
| Magnesium | 9.75 mg (more) | 2% |
| Phosphorus | 17.2 mg (more) | 1% |
| Potassium | 121 mg (more) | 3% |
| Sodium | 0 mg | 0% |
| Zinc | 0.08 mg (more) | 1% |
| Copper | 0.03 mg | 3% |
| Selenium | 0.3 µg (more) | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Blueberries, raw
Serving size ½ cup · 75 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 48 kcal (more) | |
| Protein | 0.52 g (more) | |
| Carbohydrates | 11 g (more) | |
| Fat | 0.23 g (more) | |
| Alcohol | 0 g | |
| Water | 63.1 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.02 g (more) | <1% |
| Monounsaturated fat | 0.04 g (more) | |
| Polyunsaturated fat | 0.11 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.01 g (more) | |
| SFA 18:0 (stearic) | <0.01 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.04 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.07 g (more) | |
| PUFA 18:3 (linolenic) | 0.04 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.8 g (more) | 6% |
| Sugars | 7.02 g (more) | |
| Vitamins | ||
| Vitamin A | 2.25 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 24 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 60 µg (more) | |
| Vitamin C | 6.08 mg | 7% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.43 mg (more) | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 14.5 µg (more) | 12% |
| Thiamin (B1) | 0.03 mg (more) | 2% |
| Riboflavin (B2) | 0.03 mg (more) | 2% |
| Niacin (B3) | 0.31 mg (more) | 2% |
| Vitamin B6 | 0.04 mg (more) | 2% |
| Folate | 4.5 µg | |
| Folate, DFE | 4.5 µg | 1% |
| Folate, food | 4.5 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 4.5 mg (more) | 1% |
| Minerals | ||
| Calcium | 9 mg | 1% |
| Iron | 0.26 mg (more) | 1% |
| Magnesium | 4.5 mg | 1% |
| Phosphorus | 9.75 mg | 1% |
| Potassium | 64.5 mg | 1% |
| Sodium | 0 mg | 0% |
| Zinc | 0.07 mg | 1% |
| Copper | 0.03 mg | 4% |
| Selenium | 0.08 µg | <1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Strawberries, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 36 kcal | |
| Protein | 0.64 g | |
| Carbohydrates | 7.96 g | |
| Fat | 0.22 g | |
| Alcohol | 0 g | |
| Water | 90.8 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0 g | 0% |
| Monounsaturated fat | 0 g | |
| Polyunsaturated fat | 0 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0 g | |
| SFA 18:0 (stearic) | 0 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0 g | |
| PUFA 18:3 (linolenic) | 0 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.8 g | 6% |
| Sugars | 4.86 g | |
| Vitamins | ||
| Vitamin A | 1 µg | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 7 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 22 µg | |
| Vitamin C | 59.6 mg (more) | 66% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.1 µg | 2% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 1% |
| Niacin (B3) | 0.39 mg | 2% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 8 µg (more) | |
| Folate, DFE | 8 µg (more) | 2% |
| Folate, food | 8 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 5.7 mg | 1% |
| Minerals | ||
| Calcium | 17 mg (more) | 1% |
| Iron | 0.26 mg | 1% |
| Magnesium | 13 mg (more) | 3% |
| Phosphorus | 23 mg (more) | 2% |
| Potassium | 161 mg (more) | 3% |
| Sodium | 0 mg | 0% |
| Zinc | 0.11 mg (more) | 1% |
| Copper | 0.04 mg | 4% |
| Selenium | 0.4 µg (more) | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Blueberries, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 64 kcal (more) | |
| Protein | 0.7 g (more) | |
| Carbohydrates | 14.6 g (more) | |
| Fat | 0.31 g (more) | |
| Alcohol | 0 g | |
| Water | 84.2 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.03 g (more) | <1% |
| Monounsaturated fat | 0.05 g (more) | |
| Polyunsaturated fat | 0.15 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.02 g (more) | |
| SFA 18:0 (stearic) | <0.01 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.05 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.09 g (more) | |
| PUFA 18:3 (linolenic) | 0.06 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.4 g (more) | 9% |
| Sugars | 9.36 g (more) | |
| Vitamins | ||
| Vitamin A | 3 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 32 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 80 µg (more) | |
| Vitamin C | 8.1 mg | 9% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.57 mg (more) | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 19.3 µg (more) | 16% |
| Thiamin (B1) | 0.04 mg (more) | 3% |
| Riboflavin (B2) | 0.04 mg (more) | 3% |
| Niacin (B3) | 0.42 mg (more) | 3% |
| Vitamin B6 | 0.05 mg (more) | 3% |
| Folate | 6 µg | |
| Folate, DFE | 6 µg | 2% |
| Folate, food | 6 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 6 mg (more) | 1% |
| Minerals | ||
| Calcium | 12 mg | 1% |
| Iron | 0.34 mg (more) | 2% |
| Magnesium | 6 mg | 1% |
| Phosphorus | 13 mg | 1% |
| Potassium | 86 mg | 2% |
| Sodium | 0 mg | 0% |
| Zinc | 0.09 mg | 1% |
| Copper | 0.05 mg (more) | 5% |
| Selenium | 0.1 µg | <1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Strawberries is FNDDS’s “Strawberries, raw” and blueberries is “Blueberries, raw”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.