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  6. Broad bean raw vs. Blackberry

Broad bean raw vs. Blackberry — In-Depth Nutrition Comparison

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A recap on differences between broad bean raw and blackberries

  • Broad bean raw has more folate, copper, vitamin B2, vitamin K, phosphorus, iron, vitamin B3, vitamin B1, and fiber; however, blackberries are higher in vitamin C.
  • Broad bean raw covers your daily folate needs 31% more than blackberries.
  • Blackberries contain 11 times less vitamin B2 than broad bean raw. Broad bean raw contains 0.29mg of vitamin B2, while blackberries contain 0.026mg.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Beans, fava, in pod, raw and Blackberries, raw.

Infographic

Broad bean raw vs Blackberry infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +65%
Contains more CalciumCalcium +27.6%
Contains more PotassiumPotassium +104.9%
Contains more IronIron +150%
Contains more CopperCopper +143.6%
Contains more ZincZinc +88.7%
Contains more PhosphorusPhosphorus +486.4%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -96%
~equal in Manganese ~0.646mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin B1Vitamin B1 +565%
Contains more Vitamin B2Vitamin B2 +1015.4%
Contains more Vitamin B3Vitamin B3 +248.1%
Contains more Vitamin B6Vitamin B6 +246.7%
Contains more Vitamin KVitamin K +106.6%
Contains more FolateFolate +492%
Contains more Vitamin CVitamin C +467.6%
Contains more Vitamin B5Vitamin B5 +22.7%
~equal in Vitamin E ~1.17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Blackberry DV% diff.
Folate 148µg 25µg 31%
Copper 0.402mg 0.165mg 26%
Vitamin B2 0.29mg 0.026mg 20%
Vitamin C 3.7mg 21mg 19%
Vitamin K 40.9µg 19.8µg 18%
Phosphorus 129mg 22mg 15%
Protein 7.92g 1.39g 13%
Iron 1.55mg 0.62mg 12%
Vitamin B3 2.249mg 0.646mg 10%
Vitamin B1 0.133mg 0.02mg 9%
Fiber 7.5g 5.3g 9%
Vitamin B6 0.104mg 0.03mg 6%
Potassium 332mg 162mg 5%
Zinc 1mg 0.53mg 4%
Magnesium 33mg 20mg 3%
Carbs 17.63g 9.61g 3%
Fructose 2.4g 3%
Choline 8.5mg 2%
Calories 88kcal 43kcal 2%
Selenium 0.8µg 0.4µg 1%
Manganese 0.661mg 0.646mg 1%
Sodium 25mg 1mg 1%
Vitamin B5 0.225mg 0.276mg 1%
Calcium 37mg 29mg 1%
Vitamin A 17µg 11µg 1%
Fats 0.73g 0.49g 0%
Net carbs 10.13g 4.31g N/A
Sugar 9.21g 4.88g N/A
Vitamin E 1.16mg 1.17mg 0%
Saturated fat 0.118g 0.014g 0%
Monounsaturated fat 0.104g 0.047g 0%
Polyunsaturated fat 0.342g 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +469.8%
Contains more FatsFats +49%
Contains more CarbsCarbs +83.5%
Contains more OtherOther +211.1%
Contains more WaterWater +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +121.3%
Contains more Poly. FatPolyunsaturated fat +22.1%
Contains less Sat. FatSaturated fat -88.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.