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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Mulberries
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Pomegranates
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 4% DV 84 calories
  • Mulberries 1 cup (x1) 3% DV 60 calories
  • Pomegranates 1 cup (x1) 7% DV 144 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 1% DV 0.49g
  • Mulberries 1 cup (x1) 1% DV 0.55g
  • Pomegranates 1 cup (x1) 3% DV 2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 8% DV 21.4g
  • Mulberries 1 cup (x1) 5% DV 13.7g
  • Pomegranates 1 cup (x1) 12% DV 32.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 2% DV 1.1g
  • Mulberries 1 cup (x1) 4% DV 2g
  • Pomegranates 1 cup (x1) 6% DV 2.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 0% DV 0mg
  • Mulberries 1 cup (x1) 0% DV 0mg
  • Pomegranates 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 0% DV 0.04g
  • Mulberries 1 cup (x1) 0% DV 0.04g
  • Pomegranates 1 cup (x1) 1% DV 0.21g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 13% DV 3.6g
  • Mulberries 1 cup (x1) 9% DV 2.4g
  • Pomegranates 1 cup (x1) 25% DV 7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 29% DV 14.7g
  • Mulberries 1 cup (x1) 23% DV 11.3g
  • Pomegranates 1 cup (x1) 48% DV 23.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 2% DV 0.41mg
  • Mulberries 1 cup (x1) 14% DV 2.6mg
  • Pomegranates 1 cup (x1) 3% DV 0.52mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 1% DV 8.9mg
  • Mulberries 1 cup (x1) 4% DV 54.6mg
  • Pomegranates 1 cup (x1) 1% DV 17.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Blueberries 1 cup (x1) 2% DV 114mg
  • Mulberries 1 cup (x1) 6% DV 271.6mg
  • Pomegranates 1 cup (x1) 9% DV 410.6mg
Comparison Table

Table Legend

  1. Blueberries
  2. Mulberries
  3. Pomegranates
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 148 140 174
Calories
(%DV)		 84
(4%)		 60
(3%)		 144
(7%)
Fat (g)
(%DV)		 0.49
(1%)		 0.55
(1%)		 2
(3%)
Protein (g)
(%DV)		 1.1
(2%)		 2
(4%)		 2.9
(6%)
Carbohydrate (g)
(%DV)		 21.4
(8%)		 13.7
(5%)		 32.5
(12%)
Sugars (g)
(%DV)		 14.7
(29%)		 11.3
(23%)		 23.8
(48%)
Fiber (g)
(%DV)		 3.6
(13%)		 2.4
(9%)		 7
(25%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 0.04
(0%)		 0.21
(1%)
Net-Carbs (g) 17.9
11.3
25.6
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 148 140 174
Calcium (mg)
(%DV)		 8.9
(1%)		 54.6
(4%)		 17.4
(1%)
Iron, Fe (mg)
(%DV)		 0.41
(2%)		 2.6
(14%)		 0.52
(3%)
Potassium, K (mg)
(%DV)		 114
(2%)		 271.6
(6%)		 410.6
(9%)
Magnesium (mg)
(%DV)		 8.9
(2%)		 25.2
(6%)		 20.9
(5%)
Phosphorus, P (mg)
(%DV)		 17.8
(1%)		 53.2
(4%)		 62.6
(5%)
Sodium (mg)
(%DV)		 1.5
(0%)		 14
(1%)		 5.2
(0%)
Zinc, Zn (mg)
(%DV)		 0.24
(2%)		 0.17
(2%)		 0.61
(6%)
Copper, Cu (mg)
(%DV)		 0.08
(9%)		 0.08
(9%)		 0.27
(31%)
Manganese (mg)
(%DV)		 0.5
(22%)		 --
(--%)		 0.21
(9%)
Selenium, Se (mcg)
(%DV)		 0.15
(0%)		 0.84
(2%)		 0.87
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0.44
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 148 140 174
Vitamin A, RAE (mcg)
(%DV)		 4.4
(0%)		 1.4
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 14.4
(16%)		 51
(57%)		 17.7
(20%)
Thiamin (B1) (mg)
(%DV)		 0.05
(5%)		 0.04
(3%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(5%)		 0.14
(11%)		 0.09
(7%)
Niacin (B3) (mg)
(%DV)		 0.62
(4%)		 0.87
(5%)		 0.51
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.18
(4%)		 --
(--%)		 0.66
(13%)
Vitamin B6 (mg)
(%DV)		 0.08
(5%)		 0.07
(4%)		 0.13
(8%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 8.9
(2%)		 8.4
(2%)		 66.1
(17%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 8.9
(2%)		 8.4
(2%)		 66.1
(17%)
Folate DFE (mcg)
(%)		 8.9
(2%)		 8.4
(2%)		 66.1
(17%)
Choline (mg)
(%DV)		 8.9
(2%)		 17.2
(3%)		 13.2
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 47.4
(0%)		 12.6
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 16.8
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 79.9 35 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 118.4
190.4
0
Vitamin E (mg)
(%DV)		 0.84
(6%)		 1.2
(8%)		 1
(7%)
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)		 28.6
(24%)		 10.9
(9%)		 28.5
(24%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 148 140 174
Water (g) 124.6
122.8
135.6
Ash (g) 0.36
0.97
0.92
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.56
-4.15
-5.7
  Carbohydrates
Food # 1 2 3
Weight (g) 148 140 174
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.16
--
--
Glucose (Dextrose) (g) 7.2
--
--
Fructose (g) 7.4
--
--
Lactose (g) 0
--
--
Maltose (g) 0
--
--
Galactose (g) 0
--
--
Starch (g) 0.04
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 148 140 174
Monounsaturated Fats (g) 0.07
0.057
0.162
Polyunsaturated Fats (g) 0.216
0.29
0.137
Omega 3s (g)
(%AI)		 0.086
(5%)		 0.001
(0%)		 0
(0%)
Omega 6s (g)
(%AI)		 0.13
(1%)		 0.288
(2%)		 0.137
(1%)
Omega 3 to Omega 6 Ratio 0.66
0
0
Omega 6 to Omega 3 Ratio 1.52
206
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
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) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0.01
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0.01
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.025
0.008
0.122
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.007
0.028
0.066
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.003
0
0.021
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.07
0.057
0.134
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0.007
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.13
0.288
0.137
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.086
0.001
0
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
0
Campesterol (g) --
--
0.002
Beta-sitosterol (g) --
--
0.007
Amino Acids
Food # 1 2 3
Weight (g) 148 140 174
Essential  
Histidine (mg)
(%RDI)		 16
(2%)		 --
(--%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 34
(2%)		 --
(--%)		 --
(--%)
Leucine (mg)
(%RDI)		 65
(2%)		 --
(--%)		 --
(--%)
Lysine (mg)
(%RDI)		 19
(1%)		 --
(--%)		 --
(--%)
Methionine (mg)
(%RDI)		 18
(2%)		 --
(--%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 38
(4%)		 --
(--%)		 --
(--%)
Threonine (mg)
(%RDI)		 30
(3%)		 --
(--%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 4
(2%)		 --
(--%)		 --
(--%)
Valine (mg)
(%RDI)		 46
(3%)		 --
(--%)		 --
(--%)
Conditional  
Arginine (mg) 55
--
--
Cystine (mg)
(%RDI)		 12
(4%)		 --
(--%)		 --
(--%)
Glycine (mg) 46
--
--
Proline (mg) 41
--
--
Tyrosine (mg)
(%RDI)		 13
(2%)		 --
(--%)		 --
(--%)
Non-Essential  
Alanine (mg) 46
--
--
Aspartic acid (mg) 84
--
--
Betaine (mg) 0.3
--
--
Glutamic acid (mg) 135
--
--
Hydroxyproline (mg) --
--
--
Serine (mg) 33
--
--
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.
Mulberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Pomegranates
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.