Blueberries and sugar, also called sucrose or granulated sugar, are high in carbohydrates, but blueberries are nutrient-dense and sugar provides empty calories. As you compare the nutritional value of blueberries and sugar, think about essential nutrients to meet your needs. Eat fresh or frozen blueberries frequently as part of a balanced diet, and limit your sugar consumption to avoid the extra calories.
Nutritional Overview
Fresh, raw blueberries have 57 calories per 100g serving, and sugar has 387 calories and 100g carbohydrates per 100g. Blueberries have 1g protein and less than 1g of fat and saturated fat; sugar has no protein or fat. Blueberries and granulated sugar are free from cholesterol and nearly sodium-free. Both blueberries and sugar have 1mg sodium per 100g. Blueberries count toward your recommended daily servings of fruit, which should be at least 2 cups, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Dietary Fiber
Raw blueberries have 2.4g dietary fiber per 100g; sugar does not provide fiber. Dietary fiber is in nutrient-dense, plant-based foods such as fruits, vegetables, whole grains, beans and nuts. It might help lower your cholesterol levels, according to the Mayo Clinic website. Fiber may also reduce your risk for constipation and help you control your weight and maintain more stable blood sugar levels. Aim for 25 to 38g fiber per day to meet recommendations in the 2010 Dietary Guidelines.
Carbohydrates and Sugars
Raw blueberries have 14g carbohydrates in 100g, while sugar has 100g. A serving of blueberries has 10g sugars, including 5g glucose and 5g fructose, which is the natural sugar in fruit. All the carbohydrates in granulated sugar are from sucrose, or table sugar. Frozen blueberries sweetened with sugar and blueberry pie filling are high in added sugars, so choose unsweetened frozen blueberries or low-sugar pie filling to limit your intake.
Minerals and Vitamins
Blueberries provide 77mg potassium per 100g. A high-potassium diet can lower your risk of high blood pressure and the risk for heart disease or stroke; good natural sources include dairy products, fish, beans, fruits and vegetables, according to the 2010 Dietary Guidelines. Blueberries have 10mg vitamin C, or 17 percent of the daily value. Sugar does not provide essential vitamins or minerals.
Member Comments