Blackberry vs. Soup beans — In-Depth Nutrition Comparison
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How are blackberries and soup beans different?
- Blackberries are higher in vitamin C and manganese; however, soup beans are richer in vitamin A, selenium, iron, phosphorus, and monounsaturated fat.
- Daily need coverage for vitamin A for soup beans is 28% higher.
- Blackberries contain 12 times more vitamin C than soup beans. While blackberries contain 21mg of vitamin C, soup beans contain only 1.8mg.
- Blackberries have less saturated fat.
- Blackberries have a lower glycemic index (25) than soup beans (64).
Blackberries, raw and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.
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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.
| Contains more ZincZinc | +20.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +122.8% |
| Contains more CalciumCalcium | +10.3% |
| Contains more IronIron | +114.5% |
| Contains more PhosphorusPhosphorus | +168.2% |
| Contains more SeleniumSelenium | +1625% |
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.
| Contains more Vitamin CVitamin C | +1066.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +590% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +108.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +636.4% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 21mg | 1.8mg | 21% |
| Sodium | 1mg | 400mg | 17% |
| Vitamin K | 19.8µg | 17% | |
| Manganese | 0.646mg | 0.29mg | 15% |
| Selenium | 0.4µg | 6.9µg | 12% |
| Iron | 0.62mg | 1.33mg | 9% |
| Vitamin E | 1.17mg | 8% | |
| Vitamin A | 11µg | 81µg | 8% |
| Protein | 1.39g | 5.19g | 8% |
| Saturated fat | 0.014g | 1.37g | 6% |
| Fats | 0.49g | 3.5g | 5% |
| Phosphorus | 22mg | 59mg | 5% |
| Vitamin B5 | 0.276mg | 0.04mg | 5% |
| Monounsaturated fat | 0.047g | 1.58g | 4% |
| Vitamin B2 | 0.026mg | 0.06mg | 3% |
| Folate | 25µg | 12µg | 3% |
| Vitamin B1 | 0.02mg | 0.06mg | 3% |
| Calories | 43kcal | 95kcal | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Fiber | 5.3g | 4.6g | 3% |
| Fructose | 2.4g | 3% | |
| Vitamin B6 | 0.03mg | 0.05mg | 2% |
| Choline | 8.5mg | 2% | |
| Zinc | 0.53mg | 0.44mg | 1% |
| Copper | 0.165mg | 0.16mg | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Carbs | 9.61g | 11.16g | 1% |
| Polyunsaturated fat | 0.28g | 0.39g | 1% |
| Net carbs | 4.31g | 6.56g | N/A |
| Magnesium | 20mg | 19mg | 0% |
| Calcium | 29mg | 32mg | 0% |
| Potassium | 162mg | 175mg | 0% |
| Sugar | 4.88g | N/A | |
| Vitamin B3 | 0.646mg | 0.7mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more WaterWater | +12.1% |
| Contains more ProteinProtein | +273.4% |
| Contains more FatsFats | +614.3% |
| Contains more CarbsCarbs | +16.1% |
| Contains more OtherOther | +322.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +3261.7% |
| Contains more Poly. FatPolyunsaturated fat | +39.3% |
