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  6. Mulberry vs. Soybean raw

Mulberry vs. Soybean raw — In-Depth Nutrition Comparison

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How are mulberries and soybean raw different?

  • Mulberries are richer in vitamin C, while soybean raw is higher in copper, iron, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw covers your daily need for copper, 178% more than mulberries.
  • Mulberries contain 6 times more vitamin C than soybean raw. Mulberries contain 36.4mg of vitamin C, while soybean raw contains 6mg.
  • Mulberries have a higher glycemic index (25) than soybean raw (14).

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

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +610.3%
Contains more PotassiumPotassium +826.3%
Contains more IronIron +748.6%
Contains more CopperCopper +2663.3%
Contains more ZincZinc +3975%
Contains more PhosphorusPhosphorus +1752.6%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +2866.7%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 +506.7%
Contains more Vitamin B1Vitamin B1 +2913.8%
Contains more Vitamin B2Vitamin B2 +761.4%
Contains more Vitamin B3Vitamin B3 +161.8%
Contains more Vitamin B6Vitamin B6 +654%
Contains more Vitamin KVitamin K +502.6%
Contains more FolateFolate +6150%
Contains more CholineCholine +842.3%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Soybean raw DV% diff.
Copper 0.06mg 1.658mg 178%
Iron 1.85mg 15.7mg 173%
Manganese 2.517mg 109%
Phosphorus 38mg 704mg 95%
Folate 6µg 375µg 92%
Polyunsaturated fat 0.207g 11.255g 74%
Protein 1.44g 36.49g 70%
Vitamin B1 0.029mg 0.874mg 70%
Magnesium 18mg 280mg 62%
Vitamin B2 0.101mg 0.87mg 59%
Potassium 194mg 1797mg 47%
Zinc 0.12mg 4.89mg 43%
Vitamin C 36.4mg 6mg 34%
Vitamin K 7.8µg 47µg 33%
Selenium 0.6µg 17.8µg 31%
Fiber 1.7g 9.3g 30%
Fats 0.39g 19.94g 30%
Vitamin B6 0.05mg 0.377mg 25%
Calcium 39mg 277mg 24%
Calories 43kcal 446kcal 20%
Choline 12.3mg 115.9mg 19%
Vitamin B5 0.793mg 16%
Saturated fat 0.027g 2.884g 13%
Monounsaturated fat 0.041g 4.404g 11%
Carbs 9.8g 30.16g 7%
Vitamin B3 0.62mg 1.623mg 6%
Net carbs 8.1g 20.86g N/A
Sugar 8.1g 7.33g N/A
Sodium 10mg 2mg 0%
Vitamin E 0.87mg 0.85mg 0%
Vitamin A 1µg 1µg 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: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +926.7%
Contains more ProteinProtein +2434%
Contains more FatsFats +5012.8%
Contains more CarbsCarbs +207.8%
Contains more OtherOther +605.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -99.1%
Contains more Mono. FatMonounsaturated fat +10641.5%
Contains more Poly. FatPolyunsaturated fat +5337.2%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.