Blueberries vs plum: which is healthier?
They are about equally nutrient-dense: blueberries scores 58/100 and plum 61/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Blueberries
57 kcal per 100 g. 1 cup: 148 g
Plum
46 kcal per 100 g. 1 plum: 66 g
Which to pick for your goal
- Fewer caloriesPlum57 vs 46 kcal per 100 g
- More proteinAbout even0.7 vs 0.7 g per 100 g
- More fiberBlueberries2.4 vs 1.4 g per 100 g
- Less sugarAbout even10 vs 9.9 g per 100 g
- More potassiumPlum77 vs 157 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Blueberries, 100 g | Plum, 100 g | Blueberries, 148 g | Plum, 66 g |
|---|---|---|---|---|
| Calories | 57 kcal | 46 kcal | 84 kcal | 30 kcal |
| Protein | 0.7 g | 0.7 g | 1.1 g | 0.5 g |
| Carbohydrates | 14 g | 11 g | 21 g | 7.5 g |
| Sugars | 10 g | 9.9 g | 15 g | 6.5 g |
| Fiber | 2.4 g | 1.4 g | 3.6 g | 0.9 g |
| Fat | 0.3 g | 0.3 g | 0.5 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 9.7 mg | 9.5 mg | 14 mg | 6.3 mg |
| Vitamin A | 3 µg | 17 µg | 4.4 µg | 11 µg |
| Potassium | 77 mg | 157 mg | 114 mg | 104 mg |
| Iron | 0.3 mg | 0.2 mg | 0.4 mg | 0.1 mg |
| Calcium | 6 mg | 6 mg | 8.9 mg | 4 mg |
| Magnesium | 6 mg | 7 mg | 8.9 mg | 4.6 mg |
| Sodium | 1 mg | 0 mg | 1.5 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.