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Blackberry vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between blackberries and bean raw

  • Blackberries contain less folate, copper, vitamin B1, iron, phosphorus, selenium, fiber, magnesium, potassium, and vitamin B6 than bean raw.
  • Daily need coverage for folate for bean raw is 125% higher.

Food types used in this article are Blackberries, raw and Beans, pinto, mature seeds, raw.

Infographic

Blackberry vs Bean raw 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +780%
Contains more CalciumCalcium +289.7%
Contains more PotassiumPotassium +759.9%
Contains more IronIron +717.7%
Contains more CopperCopper +441.2%
Contains more ZincZinc +330.2%
Contains more PhosphorusPhosphorus +1768.2%
Contains more ManganeseManganese +77.7%
Contains more SeleniumSelenium +6875%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +457.1%
Contains more Vitamin KVitamin K +253.6%
Contains more Vitamin B1Vitamin B1 +3465%
Contains more Vitamin B2Vitamin B2 +715.4%
Contains more Vitamin B3Vitamin B3 +81.7%
Contains more Vitamin B5Vitamin B5 +184.4%
Contains more Vitamin B6Vitamin B6 +1480%
Contains more FolateFolate +2000%
Contains more CholineCholine +678.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +678%
Contains more ProteinProtein +1441%
Contains more FatsFats +151%
Contains more CarbsCarbs +550.9%
Contains more OtherOther +863.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +387.2%
Contains more Poly. FatPolyunsaturated fat +45.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1676.9%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2728.6%
~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.
Blackberry Bean raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Bean raw DV% diff.
Folate 25µg 525µg 125%
Copper 0.165mg 0.893mg 81%
Vitamin B1 0.02mg 0.713mg 58%
Phosphorus 22mg 411mg 56%
Iron 0.62mg 5.07mg 56%
Selenium 0.4µg 27.9µg 50%
Fiber 5.3g 15.5g 41%
Protein 1.39g 21.42g 40%
Magnesium 20mg 176mg 37%
Potassium 162mg 1393mg 36%
Vitamin B6 0.03mg 0.474mg 34%
Manganese 0.646mg 1.148mg 22%
Carbs 9.61g 62.55g 18%
Vitamin C 21mg 6.3mg 16%
Zinc 0.53mg 2.28mg 16%
Calories 43kcal 347kcal 15%
Vitamin B2 0.026mg 0.212mg 14%
Starch 0g 34.17g 14%
Vitamin K 19.8µg 5.6µg 12%
Choline 8.5mg 66.2mg 10%
Vitamin B5 0.276mg 0.785mg 10%
Calcium 29mg 113mg 8%
Vitamin E 1.17mg 0.21mg 6%
Fructose 2.4g 0g 3%
Vitamin B3 0.646mg 1.174mg 3%
Polyunsaturated fat 0.28g 0.407g 1%
Vitamin A 11µg 0µg 1%
Saturated fat 0.014g 0.235g 1%
Fats 0.49g 1.23g 1%
Net carbs 4.31g 47.05g N/A
Sugar 4.88g 2.11g N/A
Sodium 1mg 12mg 0%
Monounsaturated fat 0.047g 0.229g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Bean raw
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
17%
Blackberry
67%
Bean raw
Minerals Daily Need Coverage Score
23%
Blackberry
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.221g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 8)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.2)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 2.77g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.