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Blackberry vs. Soba — In-Depth Nutrition Comparison

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What are the differences between blackberries and soba?

  • Blackberries are higher in vitamin C, copper, and manganese, yet soba is higher in vitamin B1.
  • Blackberries' daily need coverage for vitamin C is 23% more.
  • Blackberries have 21 times more copper than soba. While blackberries have 0.165mg of copper, soba has only 0.008mg.
  • The glycemic index of blackberries is lower.

We used Blackberries, raw and Noodles, japanese, soba, cooked types in this article.

Infographic

Blackberry vs Soba infographic
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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.
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%
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +362.9%
Contains more IronIron +29.2%
Contains more CopperCopper +1962.5%
Contains more ZincZinc +341.7%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +13.6%

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%
Soba
2
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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +257.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B6Vitamin B6 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.026mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Soba DV% diff.
Vitamin C 21mg 0mg 23%
Fiber 5.3g 21%
Vitamin K 19.8µg 17%
Copper 0.165mg 0.008mg 17%
Manganese 0.646mg 0.374mg 12%
Vitamin E 1.17mg 8%
Protein 1.39g 5.06g 7%
Vitamin B1 0.02mg 0.094mg 6%
Folate 25µg 7µg 5%
Zinc 0.53mg 0.12mg 4%
Carbs 9.61g 21.44g 4%
Potassium 162mg 35mg 4%
Sodium 1mg 60mg 3%
Calories 43kcal 99kcal 3%
Fructose 2.4g 3%
Calcium 29mg 4mg 3%
Magnesium 20mg 9mg 3%
Polyunsaturated fat 0.28g 0.031g 2%
Choline 8.5mg 2%
Iron 0.62mg 0.48mg 2%
Selenium 0.4µg 1%
Vitamin B6 0.03mg 0.04mg 1%
Fats 0.49g 0.1g 1%
Vitamin A 11µg 0µg 1%
Vitamin B5 0.276mg 0.235mg 1%
Vitamin B3 0.646mg 0.51mg 1%
Net carbs 4.31g 21.44g N/A
Sugar 4.88g N/A
Phosphorus 22mg 25mg 0%
Vitamin B2 0.026mg 0.026mg 0%
Saturated fat 0.014g 0.019g 0%
Monounsaturated fat 0.047g 0.026g 0%
Tryptophan 0.072mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0%
Leucine 0.33mg 0%
Lysine 0.214mg 0%
Methionine 0.072mg 0%
Phenylalanine 0.217mg 0%
Valine 0.249mg 0%
Histidine 0.119mg 0%

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
Soba
3
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more FatsFats +390%
Contains more WaterWater +20.7%
Contains more ProteinProtein +264%
Contains more CarbsCarbs +123.1%
~equal in Other ~0.39g

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
Soba
0
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -26.3%
Contains more Mono. FatMonounsaturated fat +80.8%
Contains more Poly. FatPolyunsaturated fat +803.2%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.