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Blackberry vs. Pea soup — In-Depth Nutrition Comparison

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Differences between blackberries and pea soup

  • Blackberries have more vitamin C, manganese, vitamin K, fiber, vitamin E, and folate, while pea soup has more selenium.
  • Blackberries' daily need coverage for vitamin C is 23% higher.
  • Pea soup contains 99 times less vitamin K than blackberries. Blackberries contain 19.8µg of vitamin K, while pea soup contains 0.2µg.
  • The amount of sodium in blackberries is lower.
  • Blackberries have a lower glycemic index. The glycemic index of blackberries is 25, while the glycemic index of pea soup is 66.

The food types used in this comparison are Blackberries, raw and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Blackberry vs Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +128.2%
Contains more CopperCopper +13%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +163.7%
Contains more IronIron +17.7%
Contains more ZincZinc +20.8%
Contains more PhosphorusPhosphorus +113.6%
Contains more SeleniumSelenium +800%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B5Vitamin B5 +463.3%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +9800%
Contains more FolateFolate +2400%
Contains more Vitamin B1Vitamin B1 +100%
Contains more CholineCholine +55.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.025mg
~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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +130.2%
Contains more FatsFats +122.4%
Contains more OtherOther +255.6%
~equal in Carbs ~9.88g
~equal in Water ~84.55g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Poly. FatPolyunsaturated fat +97.2%
Contains more Mono. FatMonounsaturated fat +691.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Pea soup DV% diff.
Vitamin C 21mg 0.6mg 23%
Manganese 0.646mg 0.245mg 17%
Vitamin K 19.8µg 0.2µg 16%
Sodium 1mg 336mg 15%
Fiber 5.3g 1.9g 14%
Vitamin E 1.17mg 0.09mg 7%
Selenium 0.4µg 3.6µg 6%
Folate 25µg 1µg 6%
Vitamin B5 0.276mg 0.049mg 5%
Protein 1.39g 3.2g 4%
Phosphorus 22mg 47mg 4%
Fructose 2.4g 3%
Potassium 162mg 71mg 3%
Copper 0.165mg 0.146mg 2%
Calcium 29mg 12mg 2%
Saturated fat 0.014g 0.524g 2%
Vitamin B1 0.02mg 0.04mg 2%
Vitamin B6 0.03mg 0.02mg 1%
Choline 8.5mg 13.2mg 1%
Monounsaturated fat 0.047g 0.372g 1%
Polyunsaturated fat 0.28g 0.142g 1%
Calories 43kcal 61kcal 1%
Vitamin B3 0.646mg 0.462mg 1%
Zinc 0.53mg 0.64mg 1%
Iron 0.62mg 0.73mg 1%
Magnesium 20mg 15mg 1%
Fats 0.49g 1.09g 1%
Vitamin A 11µg 3µg 1%
Carbs 9.61g 9.88g 0%
Net carbs 4.31g 7.98g N/A
Sugar 4.88g 3.19g N/A
Vitamin B2 0.026mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Pea soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
3%
Pea soup
Minerals Daily Need Coverage Score
23%
Blackberry
23%
Pea soup

Comparison summary

Which food is lower in Sugar?
Pea soup
Pea soup is lower in Sugar (difference - 1.69g)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $0.3)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 335mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.51g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.