Nutrition Comparison Tool

Search the database of over 800,000 foods to compare 20 foods or more.
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Blueberries
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Frozen Raspberries
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Apples
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 3% DV 57 calories
  • Frozen Raspberries 100 grams (x1) 3% DV 56 calories
  • Apples 100 grams (x1) 3% DV 52 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 0% DV 0.33g
  • Frozen Raspberries 100 grams (x1) 1% DV 0.81g
  • Apples 100 grams (x1) 0% DV 0.17g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 5% DV 14.5g
  • Frozen Raspberries 100 grams (x1) 5% DV 12.6g
  • Apples 100 grams (x1) 5% DV 13.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 1% DV 0.74g
  • Frozen Raspberries 100 grams (x1) 2% DV 1.2g
  • Apples 100 grams (x1) 1% DV 0.26g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 0% DV 0mg
  • Frozen Raspberries 100 grams (x1) 0% DV 0mg
  • Apples 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 0% DV 0.03g
  • Frozen Raspberries 100 grams (x1) 0% DV 0.06g
  • Apples 100 grams (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 9% DV 2.4g
  • Frozen Raspberries 100 grams (x1) 15% DV 4.3g
  • Apples 100 grams (x1) 9% DV 2.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 20% DV 10g
  • Frozen Raspberries 100 grams (x1) 13% DV 6.5g
  • Apples 100 grams (x1) 21% DV 10.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 2% DV 0.28mg
  • Frozen Raspberries 100 grams (x1) 4% DV 0.76mg
  • Apples 100 grams (x1) 1% DV 0.12mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 0% DV 6mg
  • Frozen Raspberries 100 grams (x1) 2% DV 24mg
  • Apples 100 grams (x1) 0% DV 6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Blueberries 100 grams (x1) 2% DV 77mg
  • Frozen Raspberries 100 grams (x1) 4% DV 184mg
  • Apples 100 grams (x1) 2% DV 107mg
Comparison Table

Table Legend

  1. Blueberries
  2. Frozen Raspberries
  3. Apples
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)
57
(3%)
56
(3%)
52
(3%)
Fat (g)
(%DV)
0.33
(0%)
0.81
(1%)
0.17
(0%)
Protein (g)
(%DV)
0.74
(1%)
1.2
(2%)
0.26
(1%)
Carbohydrate (g)
(%DV)
14.5
(5%)
12.6
(5%)
13.8
(5%)
Sugars (g)
(%DV)
10
(20%)
6.5
(13%)
10.4
(21%)
Fiber (g)
(%DV)
2.4
(9%)
4.3
(15%)
2.4
(9%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.03
(0%)
0.06
(0%)
0.03
(0%)
Net-Carbs (g) 12.1
8.3
11.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)
6
(0%)
24
(2%)
6
(0%)
Iron, Fe (mg)
(%DV)
0.28
(2%)
0.76
(4%)
0.12
(1%)
Potassium, K (mg)
(%DV)
77
(2%)
184
(4%)
107
(2%)
Magnesium (mg)
(%DV)
6
(1%)
23
(5%)
5
(1%)
Phosphorus, P (mg)
(%DV)
12
(1%)
30
(2%)
11
(1%)
Sodium (mg)
(%DV)
1
(0%)
4
(0%)
1
(0%)
Zinc, Zn (mg)
(%DV)
0.16
(1%)
0.31
(3%)
0.04
(0%)
Copper, Cu (mg)
(%DV)
0.06
(6%)
0.09
(10%)
0.03
(3%)
Manganese (mg)
(%DV)
0.34
(15%)
0.61
(27%)
0.04
(2%)
Selenium, Se (mcg)
(%DV)
0.1
(0%)
--
(--%)
0
(0%)
Fluoride, F (mcg)
(%AI)
--
(--%)
--
(--%)
3.3
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0.3
--
0.1
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)
3
(0%)
4
(0%)
3
(0%)
Vitamin C (mg)
(%DV)
9.7
(11%)
17.6
(20%)
4.6
(5%)
Thiamin (B1) (mg)
(%DV)
0.04
(3%)
0.09
(7%)
0.02
(1%)
Riboflavin (B2) (mg)
(%DV)
0.04
(3%)
0.1
(8%)
0.03
(2%)
Niacin (B3) (mg)
(%DV)
0.42
(3%)
0.68
(4%)
0.09
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.12
(2%)
0.4
(8%)
0.06
(1%)
Vitamin B6 (mg)
(%DV)
0.05
(3%)
0.06
(4%)
0.04
(2%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)
6
(2%)
28
(7%)
3
(1%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
6
(2%)
28
(7%)
3
(1%)
Folate DFE (mcg)
(%)
6
(2%)
28
(7%)
3
(1%)
Choline (mg)
(%DV)
6
(1%)
--
(--%)
3.4
(1%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)
32
(0%)
10
(0%)
27
(0%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
68
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
11
(0%)
Vitamin A, IU (IU) 54 74 54
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 80
240
29
Vitamin E (mg)
(%DV)
0.57
(4%)
0.75
(5%)
0.18
(1%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
19.3
(16%)
--
(--%)
2.2
(2%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 84.2
85
85.6
Ash (g) 0.24
0.48
0.19
Alcohol (g) 0
--
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.05
-3.13
-1.93
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)
--
(--%)
--
(--%)
--
(--%)
Sucrose (g) 0.11
0.44
2.1
Glucose (Dextrose) (g) 4.9
2.9
2.4
Fructose (g) 5
3.2
5.9
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) 0.03
0.19
0.05
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 100 100
Monounsaturated Fats (g) 0.047
0.025
0.007
Polyunsaturated Fats (g) 0.146
0.034
0.051
Omega 3s (g)
(%AI)
0.058
(4%)
0.019
(1%)
0.009
(1%)
Omega 6s (g)
(%AI)
0.088
(1%)
0.015
(0%)
0.043
(0%)
Omega 3 to Omega 6 Ratio 0.66
1.27
0.21
Omega 6 to Omega 3 Ratio 1.52
0.79
4.78
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
0.019
(1%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.015
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0
--
DHG-linolenic acid (DGLA) (g) --
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0.008
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0.004
0
Capric Acid (10:0) (g) 0
0.003
0
Lauric Acid (12:0) (g) 0
0.003
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.002
0.001
Pentadecanoic Acid (15:0) (g) --
0.002
--
Palmitic Acid (16:0) (g) 0.017
0.025
0.024
Margaric Acid (17:0) (g) --
0.001
--
Stearic Acid (18:0) (g) 0.005
0.008
0.003
Arachidic Acid (20:0) (g) --
0.004
--
Behenic Acid (22:0) (g) --
0.003
--
Lignoceric Acid (24:0) (g) --
0.002
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0.002
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
0.002
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) 0.047
0.023
0.007
c-Oleic Acid (18:1 cis) (g) --
0.023
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.088
0.015
0.043
Conjugated Linoleic Acid (CLAs) (g) --
0
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.058
0.019
0.009
Octadecatrienoic Acid (mixed) (g) --
0
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0
--
Trans Fats  
t-Polyenoic Fats (g) --
0
--
t-Monoenoic Fats (g) --
0
--
t-Palmitoleic Acid (16:1 t) (g) --
0
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
0
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0.012
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)
11
(2%)
--
(--%)
5
(1%)
Isoleucine (mg)
(%RDI)
23
(2%)
--
(--%)
6
(0%)
Leucine (mg)
(%RDI)
44
(2%)
--
(--%)
13
(0%)
Lysine (mg)
(%RDI)
13
(1%)
--
(--%)
12
(1%)
Methionine (mg)
(%RDI)
12
(2%)
--
(--%)
1
(0%)
Phenylalanine (mg)
(%RDI)
26
(3%)
--
(--%)
6
(1%)
Threonine (mg)
(%RDI)
20
(2%)
--
(--%)
6
(1%)
Tryptophan (mg)
(%RDI)
3
(1%)
--
(--%)
1
(0%)
Valine (mg)
(%RDI)
31
(2%)
--
(--%)
12
(1%)
Conditional  
Arginine (mg) 37
--
6
Cystine (mg)
(%RDI)
8
(3%)
--
(--%)
1
(0%)
Glycine (mg) 31
--
9
Proline (mg) 28
--
6
Tyrosine (mg)
(%RDI)
9
(1%)
--
(--%)
1
(0%)
Non-Essential  
Alanine (mg) 31
--
11
Aspartic acid (mg) 57
--
70
Betaine (mg) 0.2
--
0.1
Glutamic acid (mg) 91
--
25
Hydroxyproline (mg) --
--
--
Serine (mg) 22
--
10
Data Source
Blueberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Frozen Raspberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Apples
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.