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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.

Infographic

Blackberry vs Soup beans 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
~equal in Magnesium ~19mg
~equal in Potassium ~175mg
~equal in Copper ~0.16mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.7mg

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
5% 4% 11% 79%
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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
41% 47% 12%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Soup beans 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Soup beans
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
8%
Soup beans
Minerals Daily Need Coverage Score
23%
Blackberry
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 4.88g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 399mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 1.356g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 39)
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.
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.