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

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The main differences between green bean raw and blackberries

  • Green bean raw has more vitamin K, vitamin A, vitamin B6, vitamin B2, vitamin B1, and iron; however, blackberries have more manganese, copper, fiber, and vitamin C.
  • Daily need coverage for vitamin K for green bean raw is 19% higher.
  • Blackberries have 5 times less vitamin B6 than green bean raw. Green bean raw has 0.141mg of vitamin B6, while blackberries have 0.03mg.

Food types used in this article are Beans, snap, green, raw and Blackberries, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +25%
Contains more CalciumCalcium +27.6%
Contains more PotassiumPotassium +30.2%
Contains more IronIron +66.1%
Contains more PhosphorusPhosphorus +72.7%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +139.1%
Contains more ZincZinc +120.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +199.1%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +218.2%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more Vitamin B6Vitamin B6 +370%
Contains more Vitamin KVitamin K +117.2%
Contains more FolateFolate +32%
Contains more CholineCholine +80%
Contains more Vitamin CVitamin C +72.1%
Contains more Vitamin EVitamin E +185.4%
Contains more Vitamin B5Vitamin B5 +22.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +31.7%
Contains more OtherOther +83.3%
Contains more FatsFats +122.7%
Contains more CarbsCarbs +37.9%
~equal in Water ~88.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +370%
Contains more Poly. FatPolyunsaturated fat +147.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +414.3%
Contains more GlucoseGlucose +53%
Contains more FructoseFructose +72.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Blackberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Blackberry DV% diff.
Vitamin K 43µg 19.8µg 19%
Manganese 0.216mg 0.646mg 19%
Copper 0.069mg 0.165mg 11%
Vitamin C 12.2mg 21mg 10%
Fiber 2.7g 5.3g 10%
Vitamin B6 0.141mg 0.03mg 9%
Vitamin B2 0.104mg 0.026mg 6%
Vitamin B1 0.082mg 0.02mg 5%
Iron 1.03mg 0.62mg 5%
Vitamin E 0.41mg 1.17mg 5%
Vitamin A 35µg 11µg 3%
Zinc 0.24mg 0.53mg 3%
Folate 33µg 25µg 2%
Phosphorus 38mg 22mg 2%
Vitamin B5 0.225mg 0.276mg 1%
Vitamin B3 0.734mg 0.646mg 1%
Choline 15.3mg 8.5mg 1%
Polyunsaturated fat 0.113g 0.28g 1%
Protein 1.83g 1.39g 1%
Calories 31kcal 43kcal 1%
Fructose 1.39g 2.4g 1%
Calcium 37mg 29mg 1%
Carbs 6.97g 9.61g 1%
Magnesium 25mg 20mg 1%
Potassium 211mg 162mg 1%
Fats 0.22g 0.49g 0%
Net carbs 4.27g 4.31g N/A
Sugar 3.26g 4.88g N/A
Starch 0.88g 0g 0%
Sodium 6mg 1mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.05g 0.014g 0%
Monounsaturated fat 0.01g 0.047g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Green bean raw
17%
Blackberry
Minerals Daily Need Coverage Score
16%
Green bean raw
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 1.62g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Green bean raw
Green bean raw is relatively richer in minerals
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.036g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.