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  6. Raspberry vs. Soybean raw

Raspberry vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between raspberries 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 raspberries.
  • Soybean raw covers your daily iron needs 188% more than raspberries.
  • Raspberries have a higher glycemic index. The glycemic index of raspberries is 26, while the glycemic index of soybean raw is 14.

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

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +1172.7%
Contains more CalciumCalcium +1008%
Contains more PotassiumPotassium +1090.1%
Contains more IronIron +2175.4%
Contains more CopperCopper +1742.2%
Contains more ZincZinc +1064.3%
Contains more PhosphorusPhosphorus +2327.6%
Contains more ManganeseManganese +275.7%
Contains more SeleniumSelenium +8800%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 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 +336.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +2631.3%
Contains more Vitamin B2Vitamin B2 +2189.5%
Contains more Vitamin B3Vitamin B3 +171.4%
Contains more Vitamin B5Vitamin B5 +141%
Contains more Vitamin B6Vitamin B6 +585.5%
Contains more Vitamin KVitamin K +502.6%
Contains more FolateFolate +1685.7%
Contains more CholineCholine +842.3%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raspberry Soybean raw DV% diff.
Iron 0.69mg 15.7mg 188%
Copper 0.09mg 1.658mg 174%
Phosphorus 29mg 704mg 96%
Folate 21µg 375µg 89%
Manganese 0.67mg 2.517mg 80%
Polyunsaturated fat 0.375g 11.255g 73%
Protein 1.2g 36.49g 71%
Vitamin B1 0.032mg 0.874mg 70%
Vitamin B2 0.038mg 0.87mg 64%
Magnesium 22mg 280mg 61%
Potassium 151mg 1797mg 48%
Zinc 0.42mg 4.89mg 41%
Vitamin K 7.8µg 47µg 33%
Selenium 0.2µg 17.8µg 32%
Fats 0.65g 19.94g 30%
Calcium 25mg 277mg 25%
Vitamin B6 0.055mg 0.377mg 25%
Vitamin C 26.2mg 6mg 22%
Calories 52kcal 446kcal 20%
Choline 12.3mg 115.9mg 19%
Saturated fat 0.019g 2.884g 13%
Monounsaturated fat 0.064g 4.404g 11%
Fiber 6.5g 9.3g 11%
Vitamin B5 0.329mg 0.793mg 9%
Vitamin B3 0.598mg 1.623mg 6%
Carbs 11.94g 30.16g 6%
Fructose 2.35g 3%
Net carbs 5.44g 20.86g N/A
Sugar 4.42g 7.33g N/A
Sodium 1mg 2mg 0%
Vitamin A 2µg 1µg 0%
Vitamin E 0.87mg 0.85mg 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +904.1%
Contains more ProteinProtein +2940.8%
Contains more FatsFats +2967.7%
Contains more CarbsCarbs +152.6%
Contains more OtherOther +958.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -99.3%
Contains more Mono. FatMonounsaturated fat +6781.3%
Contains more Poly. FatPolyunsaturated fat +2901.3%

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.