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  6. Blackberry vs. Soybean raw

Blackberry vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between blackberries and soybean raw

  • The amount of iron, copper, phosphorus, folate, manganese, vitamin B1, vitamin B2, magnesium, potassium, and zinc in soybean raw is higher than in blackberries.
  • Soybean raw covers your daily iron needs 189% more than blackberries.
  • Blackberries have a higher glycemic index. The glycemic index of blackberries is 25, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Blackberries, raw and Soybeans, mature seeds, raw.

Infographic

Blackberry vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +855.2%
Contains more PotassiumPotassium +1009.3%
Contains more IronIron +2432.3%
Contains more CopperCopper +904.8%
Contains more ZincZinc +822.6%
Contains more PhosphorusPhosphorus +3100%
Contains more ManganeseManganese +289.6%
Contains more SeleniumSelenium +4350%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +37.6%
Contains more Vitamin B1Vitamin B1 +4270%
Contains more Vitamin B2Vitamin B2 +3246.2%
Contains more Vitamin B3Vitamin B3 +151.2%
Contains more Vitamin B5Vitamin B5 +187.3%
Contains more Vitamin B6Vitamin B6 +1156.7%
Contains more Vitamin KVitamin K +137.4%
Contains more FolateFolate +1400%
Contains more CholineCholine +1263.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Soybean raw DV% diff.
Iron 0.62mg 15.7mg 189%
Copper 0.165mg 1.658mg 166%
Phosphorus 22mg 704mg 97%
Folate 25µg 375µg 88%
Manganese 0.646mg 2.517mg 81%
Polyunsaturated fat 0.28g 11.255g 73%
Vitamin B1 0.02mg 0.874mg 71%
Protein 1.39g 36.49g 70%
Vitamin B2 0.026mg 0.87mg 65%
Magnesium 20mg 280mg 62%
Potassium 162mg 1797mg 48%
Zinc 0.53mg 4.89mg 40%
Selenium 0.4µg 17.8µg 32%
Fats 0.49g 19.94g 30%
Vitamin B6 0.03mg 0.377mg 27%
Calcium 29mg 277mg 25%
Vitamin K 19.8µg 47µg 23%
Choline 8.5mg 115.9mg 20%
Calories 43kcal 446kcal 20%
Vitamin C 21mg 6mg 17%
Fiber 5.3g 9.3g 16%
Saturated fat 0.014g 2.884g 13%
Monounsaturated fat 0.047g 4.404g 11%
Vitamin B5 0.276mg 0.793mg 10%
Carbs 9.61g 30.16g 7%
Vitamin B3 0.646mg 1.623mg 6%
Fructose 2.4g 3%
Vitamin E 1.17mg 0.85mg 2%
Vitamin A 11µg 1µg 1%
Net carbs 4.31g 20.86g N/A
Sugar 4.88g 7.33g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +932.2%
Contains more ProteinProtein +2525.2%
Contains more FatsFats +3969.4%
Contains more CarbsCarbs +213.8%
Contains more OtherOther +1252.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +9270.2%
Contains more Poly. FatPolyunsaturated fat +3919.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.