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Soup beans vs. Blackberry — In-Depth Nutrition Comparison

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How are soup beans and blackberries different?

  • Soup beans are higher in vitamin A, selenium, iron, phosphorus, and monounsaturated fat; however, blackberries are richer in vitamin C and manganese.
  • Daily need coverage for vitamin A for soup beans is 28% higher.
  • Soup beans contain 400 times more sodium than blackberries. While soup beans contain 400mg of sodium, blackberries contain only 1mg.
  • Blackberries have a lower glycemic index (25) than soup beans (64).

Soup, bean with ham, canned, chunky, ready-to-serve and Blackberries, raw are the varieties used in this article.

Infographic

Soup beans vs Blackberry 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% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more IronIron +114.5%
Contains more PhosphorusPhosphorus +168.2%
Contains more SeleniumSelenium +1625%
Contains more ZincZinc +20.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +122.8%
~equal in Magnesium ~20mg
~equal in Calcium ~29mg
~equal in Potassium ~162mg
~equal in Copper ~0.165mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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%
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 +∞%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin B5Vitamin B5 +590%
Contains more FolateFolate +108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.646mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +273.4%
Contains more FatsFats +614.3%
Contains more CarbsCarbs +16.1%
Contains more OtherOther +322.2%
Contains more WaterWater +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +3261.7%
Contains more Poly. FatPolyunsaturated fat +39.3%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soup beans Blackberry
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 Soup beans Blackberry DV% diff.
Vitamin C 1.8mg 21mg 21%
Sodium 400mg 1mg 17%
Vitamin K 19.8µg 17%
Manganese 0.29mg 0.646mg 15%
Selenium 6.9µg 0.4µg 12%
Iron 1.33mg 0.62mg 9%
Vitamin E 1.17mg 8%
Vitamin A 81µg 11µg 8%
Protein 5.19g 1.39g 8%
Saturated fat 1.37g 0.014g 6%
Fats 3.5g 0.49g 5%
Phosphorus 59mg 22mg 5%
Vitamin B5 0.04mg 0.276mg 5%
Monounsaturated fat 1.58g 0.047g 4%
Vitamin B2 0.06mg 0.026mg 3%
Folate 12µg 25µg 3%
Vitamin B1 0.06mg 0.02mg 3%
Calories 95kcal 43kcal 3%
Cholesterol 9mg 0mg 3%
Fiber 4.6g 5.3g 3%
Fructose 2.4g 3%
Vitamin B6 0.05mg 0.03mg 2%
Choline 8.5mg 2%
Zinc 0.44mg 0.53mg 1%
Copper 0.16mg 0.165mg 1%
Vitamin B12 0.03µg 0µg 1%
Carbs 11.16g 9.61g 1%
Polyunsaturated fat 0.39g 0.28g 1%
Net carbs 6.56g 4.31g N/A
Magnesium 19mg 20mg 0%
Calcium 32mg 29mg 0%
Potassium 175mg 162mg 0%
Sugar 4.88g N/A
Vitamin B3 0.7mg 0.646mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Blackberry
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
8%
Soup beans
17%
Blackberry
Minerals Daily Need Coverage Score
31%
Soup beans
23%
Blackberry

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.