Beans vs. Blackberry — In-Depth Nutrition Comparison
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Differences between beans and blackberries
- Beans have more phosphorus, vitamin B1, zinc, vitamin B6, and selenium, while blackberries have more vitamin C, vitamin K, and vitamin E.
- Blackberries' daily need coverage for vitamin C is 20% higher.
- Blackberries contain 11 times less selenium than beans. Beans contain 4.5µg of selenium, while blackberries contain 0.4µg.
The food types used in this comparison are Beans, baked, canned, no salt added and Blackberries, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +72.4% |
| Contains more PotassiumPotassium | +82.7% |
| Contains more CopperCopper | +24.8% |
| Contains more ZincZinc | +164.2% |
| Contains more PhosphorusPhosphorus | +372.7% |
| Contains more SeleniumSelenium | +1025% |
| Contains more IronIron | +113.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B6Vitamin B6 | +333.3% |
| Contains more CholineCholine | +262.4% |
| Contains more Vitamin CVitamin C | +577.4% |
| Contains more Vitamin AVitamin A | +120% |
| Contains more Vitamin EVitamin E | +680% |
| Contains more Vitamin B3Vitamin B3 | +50.2% |
| Contains more Vitamin KVitamin K | +2375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.646mg | 28% | |
| Vitamin C | 3.1mg | 21mg | 20% |
| Vitamin K | 0.8µg | 19.8µg | 16% |
| Phosphorus | 104mg | 22mg | 12% |
| Vitamin B1 | 0.15mg | 0.02mg | 11% |
| Vitamin B6 | 0.13mg | 0.03mg | 8% |
| Zinc | 1.4mg | 0.53mg | 8% |
| Vitamin E | 0.15mg | 1.17mg | 7% |
| Protein | 4.8g | 1.39g | 7% |
| Selenium | 4.5µg | 0.4µg | 7% |
| Vitamin B5 | 0.276mg | 6% | |
| Copper | 0.206mg | 0.165mg | 5% |
| Iron | 0.29mg | 0.62mg | 4% |
| Carbs | 20.49g | 9.61g | 4% |
| Potassium | 296mg | 162mg | 4% |
| Choline | 30.8mg | 8.5mg | 4% |
| Vitamin B2 | 0.06mg | 0.026mg | 3% |
| Calories | 105kcal | 43kcal | 3% |
| Fructose | 2.4g | 3% | |
| Magnesium | 32mg | 20mg | 3% |
| Calcium | 50mg | 29mg | 2% |
| Fiber | 5.5g | 5.3g | 1% |
| Vitamin B3 | 0.43mg | 0.646mg | 1% |
| Polyunsaturated fat | 0.172g | 0.28g | 1% |
| Vitamin A | 5µg | 11µg | 1% |
| Fats | 0.4g | 0.49g | 0% |
| Net carbs | 14.99g | 4.31g | N/A |
| Sugar | 7.78g | 4.88g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Folate | 24µg | 25µg | 0% |
| Saturated fat | 0.103g | 0.014g | 0% |
| Monounsaturated fat | 0.035g | 0.047g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +245.3% |
| Contains more CarbsCarbs | +113.2% |
| Contains more OtherOther | +375% |
| Contains more FatsFats | +22.5% |
| Contains more WaterWater | +21.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains less Sat. FatSaturated fat | -86.4% |
| Contains more Mono. FatMonounsaturated fat | +34.3% |
| Contains more Poly. FatPolyunsaturated fat | +62.8% |
