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  6. Blueberry vs. Soybean raw

Blueberry vs. Soybean raw — In-Depth Nutrition Comparison

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How are blueberries and soybean raw different?

  • Soybean raw is higher than blueberries in iron, copper, phosphorus, manganese, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw covers your daily need for iron, 193% more than blueberries.
  • Blueberries have a higher glycemic index (53) than soybean raw (14).

Blueberries, raw and Soybeans, mature seeds, raw types were used in this article.

Infographic

Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 +4566.7%
Contains more CalciumCalcium +4516.7%
Contains more PotassiumPotassium +2233.8%
Contains more IronIron +5507.1%
Contains more CopperCopper +2808.8%
Contains more ZincZinc +2956.3%
Contains more PhosphorusPhosphorus +5766.7%
Contains more ManganeseManganese +649.1%
Contains more SeleniumSelenium +17700%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 +61.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +49.1%
Contains more Vitamin B1Vitamin B1 +2262.2%
Contains more Vitamin B2Vitamin B2 +2022%
Contains more Vitamin B3Vitamin B3 +288.3%
Contains more Vitamin B5Vitamin B5 +539.5%
Contains more Vitamin B6Vitamin B6 +625%
Contains more Vitamin KVitamin K +143.5%
Contains more FolateFolate +6150%
Contains more CholineCholine +1831.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Soybean raw DV% diff.
Iron 0.28mg 15.7mg 193%
Copper 0.057mg 1.658mg 178%
Phosphorus 12mg 704mg 99%
Manganese 0.336mg 2.517mg 95%
Folate 6µg 375µg 92%
Polyunsaturated fat 0.146g 11.255g 74%
Protein 0.74g 36.49g 72%
Vitamin B1 0.037mg 0.874mg 70%
Magnesium 6mg 280mg 65%
Vitamin B2 0.041mg 0.87mg 64%
Potassium 77mg 1797mg 51%
Zinc 0.16mg 4.89mg 43%
Selenium 0.1µg 17.8µg 32%
Fats 0.33g 19.94g 30%
Fiber 2.4g 9.3g 28%
Calcium 6mg 277mg 27%
Vitamin B6 0.052mg 0.377mg 25%
Vitamin K 19.3µg 47µg 23%
Choline 6mg 115.9mg 20%
Calories 57kcal 446kcal 19%
Vitamin B5 0.124mg 0.793mg 13%
Saturated fat 0.028g 2.884g 13%
Monounsaturated fat 0.047g 4.404g 11%
Vitamin B3 0.418mg 1.623mg 8%
Fructose 4.97g 6%
Carbs 14.49g 30.16g 5%
Vitamin C 9.7mg 6mg 4%
Vitamin E 0.57mg 0.85mg 2%
Net carbs 12.09g 20.86g N/A
Sugar 9.96g 7.33g N/A
Starch 0.03g 0%
Sodium 1mg 2mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.003mg 0.591mg 0%
Threonine 0.02mg 1.766mg 0%
Isoleucine 0.023mg 1.971mg 0%
Leucine 0.044mg 3.309mg 0%
Lysine 0.013mg 2.706mg 0%
Methionine 0.012mg 0.547mg 0%
Phenylalanine 0.026mg 2.122mg 0%
Valine 0.031mg 2.029mg 0%
Histidine 0.011mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +886.1%
Contains more ProteinProtein +4831.1%
Contains more FatsFats +5942.4%
Contains more CarbsCarbs +108.1%
Contains more OtherOther +2017.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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%
Contains more Mono. FatMonounsaturated fat +9270.2%
Contains more Poly. FatPolyunsaturated fat +7608.9%

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.