Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Blackberry

Soybean raw vs. Blackberry — In-Depth Nutrition Comparison

Compare

Significant differences between soybean raw and blackberries

  • 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 44 times less vitamin B1 than soybean raw. Soybean raw has 0.874mg of vitamin B1, while blackberries have 0.02mg.
  • 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 Soybeans, mature seeds, raw and Blackberries, raw.

Infographic

Soybean raw vs Blackberry 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 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%
Contains less SodiumSodium -50%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 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%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +37.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

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

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