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Compare Blueberries vs Cranberries vs Beets Superfoods
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| General Info | |||
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Standardized Size (all values listed in table are for 100g serving size)
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100 Grams | 100 Grams | |
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Normal Serving Size
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1 Cup (148g) | 1 Cup, Whole (100g) | 0.5 Cup Slices (85g) |
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Origin/Cultivated from
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America, Europe, Asia Africa | North America | Europe |
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Family
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Ericaceae | Ericaceae | Amaranthaceae |
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Good for
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Prevent Colon Cancer, Good For Brain, Lower Cholesterol, Preventing Urinary Tract Infections, | Remedy For Urinary Tract Infections, Prevent Periodontal Disease | Good For Heart, Avoids Birth Defects, Prevent Certain Cancers, Good For Liver, Prevent Respiratory Problems, Boosts Energy, Prevent Cataract, Capillary Fragility, Macular Degeneration, Stroke, Cure Fever And Constipation |
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Serving Forms
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Raw | Raw | Cooked, Boiled, Drained |
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Uses
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Culinary | Culinary | Culinary, Medicinal |
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0Comments
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| Basic Nutrition Facts | |||
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Calories
|
57 kcal |
46 kcal |
44 kcal |
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Energy
|
240 KJ |
194 KJ |
184 KJ |
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Total Carbohydrates
|
14.49 g |
12.2 g |
9.96 g |
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Total Fat (lipids)
|
0.33 g |
0.13 g |
0.18 g |
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Saturated Fat
|
0.03 g |
0.01 g |
0.03 g |
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Polyunsaturated Fat
|
0.15 g |
0.05 g |
0.06 g |
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Monounsaturated Fat
|
0.05 g |
0.02 g |
0.04 g |
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Dietary Fiber
|
2.4 g |
4.6 g |
2 g |
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Sugars
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9.96 g |
4.04 g |
7.96 g |
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Protein
|
0.74 g |
0.39 g |
1.68 g |
| Carbohydrates | |||
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Total Carbohydrates
|
14.49 g |
12.2 g |
9.96 g |
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Dietary Fiber
|
2.4 g |
4.6 g |
2 g |
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Sugars
|
9.96 g |
4.04 g |
7.96 g |
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Sucrose
|
0.11 g |
0.13 g |
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Glucose dextrose
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4.88 g |
3.28 g |
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Fructose (dextrose)
|
4.97 g |
0.63 g |
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Starch
|
0.03 g |
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| Minerals | |||
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Calcium (Ca)
|
6 mg |
8 mg |
16 mg |
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Iron (Fe)
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0.28 mg |
0.25 mg |
0.79 mg |
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Magnesium (Mg)
|
6 mg |
6 mg |
23 mg |
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Phosphorus (P)
|
12 mg |
13 mg |
38 mg |
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Potassium (K)
|
77 mg |
85 mg |
305 mg |
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Sodium (Na)
|
1 mg |
2 mg |
77 mg |
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Copper (Cu)
|
0.06 mg |
0.06 mg |
0.07 mg |
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Manganese (Mn)
|
0.34 mg |
0.36 mg |
0.33 mg |
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Selenium (Se)
|
0.1 µg |
0.1 µg |
0.7 µg |
| Vitamins | |||
|
Vitamin A (IU)
|
54 IU |
60 IU |
35 IU |
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Vitamin A, RAE
|
3 mcg_RAE |
3 mcg_RAE |
2 mcg_RAE |
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Beta Carotene
|
32 µg |
36 µg |
21 µg |
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Lutein + zeaxanthin
|
80 µg |
91 µg |
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Vitamin C (total ascorbic acid)
|
9.7 mg |
13.3 mg |
3.6 mg |
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Vitamin E (alpha-tocopherol)
|
0.57 mg |
1.2 mg |
0.04 mg |
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Beta Tocopherol
|
0.01 mg |
||
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Gamma Tocopherol
|
0.36 mg |
0.04 mg |
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Delta Tocopherol
|
0.03 mg |
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Vitamin K (phylloquinone)
|
19.3 µg |
5.1 µg |
0.2 µg |
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Thiamin
|
0.04 mg |
0.01 mg |
0.03 mg |
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Riboflavin (Vitamin B2)
|
0.04 mg |
0.02 mg |
0.04 mg |
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Niacin
|
0.42 mg |
0.1 mg |
0.33 mg |
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Vitamin B-6
|
0.05 mg |
0.06 mg |
0.07 mg |
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Total Folate
|
6 µg |
1 µg |
80 µg |
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Folate, food
|
6 µg |
1 µg |
80 µg |
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Folate, DFE
|
6 mcg_DFE |
1 mcg_DFE |
80 mcg_DFE |
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Pantothenic acid
|
0.12 mg |
0.29 mg |
0.14 mg |
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Total Choline
|
6 mg |
5.5 mg |
6.3 mg |
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Betaine
|
0.2 mg |
0.2 mg |
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| Fats and Fatty Acids | |||
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Total Fat (lipids)
|
0.33 g |
0.13 g |
0.18 g |
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16:00 (palmitic acid)
|
0.02 g |
0.01 g |
0.03 g |
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18:3 undifferentiated (linolenic acid)
|
0.06 g |
0.02 g |
|
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Saturated Fat
|
0.03 g |
0.01 g |
0.03 g |
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18:1 undifferentiated (oleic acid)
|
0.05 g |
0.02 g |
0.04 g |
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Polyunsaturated Fat
|
0.15 g |
0.05 g |
0.06 g |
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18:2 undifferentiated (linoleic acid)
|
0.09 g |
0.03 g |
0.06 g |
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Monounsaturated Fat
|
0.05 g |
0.02 g |
0.04 g |
| Amino Acids | |||
|
Protein
|
0.74 g |
0.39 g |
1.68 g |
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Tryptophan
|
0.02 g |
||
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Threonine
|
0.02 g |
0.03 g |
0.05 g |
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Isoleucine
|
0.02 g |
0.03 g |
0.05 g |
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Leucine
|
0.04 g |
0.05 g |
0.07 g |
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Lysine
|
0.01 g |
0.04 g |
0.06 g |
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Methionine
|
0.01 g |
0.02 g |
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Phenylalanine
|
0.03 g |
0.04 g |
0.05 g |
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Tyrosine
|
0.01 g |
0.03 g |
0.04 g |
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Valine
|
0.03 g |
0.05 g |
0.06 g |
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Arginine
|
0.04 g |
0.06 g |
0.04 g |
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Histidine
|
0.01 g |
0.02 g |
0.02 g |
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Alanine
|
0.03 g |
0.05 g |
0.06 g |
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Aspartic acid
|
0.06 g |
0.19 g |
0.12 g |
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Glutamic acid
|
0.09 g |
0.15 g |
0.45 g |
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Glycine
|
0.03 g |
0.05 g |
0.03 g |
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Proline
|
0.03 g |
0.03 g |
0.04 g |
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Serine
|
0.02 g |
0.05 g |
0.06 g |
| Other | |||
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Water
|
84.21 g |
87.13 g |
87.06 g |
|
Ash
|
0.24 g |
0.15 g |
1.12 g |
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