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Soybean vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.446g)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 7.33g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 1)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
54
Soybean
25
Seed
Mineral Summary Score
158
Soybean
137
Seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Seed
Contains more Iron +103.4%
Contains more Potassium +341.5%
Contains more Copper +79.4%
Contains less Sodium -87.5%
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Equal in Zinc - 4.58
Contains more Iron +103.4%
Contains more Potassium +341.5%
Contains more Copper +79.4%
Contains less Sodium -87.5%
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Equal in Zinc - 4.58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Seed
Contains more Vitamin C +275%
Contains more Vitamin E +70%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Vitamin A +145.5%
Contains more Vitamin B3 +444.1%
Contains more Vitamin C +275%
Contains more Vitamin E +70%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Vitamin A +145.5%
Contains more Vitamin B3 +444.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
219%
Soybean
99%
Seed
Carbohydrates
30%
Soybean
42%
Seed
Fats
92%
Soybean
142%
Seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Seed Opinion
Calories 446 486 Seed
Protein 36.49 16.54 Soybean
Fats 19.94 30.74 Seed
Vitamin C 6 1.6 Soybean
Carbs 30.16 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Soybean
Iron 15.7 7.72 Soybean
Calcium 277 631 Seed
Potassium 1797 407 Soybean
Magnesium 280 335 Seed
Sugars 7.33 Soybean
Fiber 9.3 34.4 Seed
Copper 1.658 0.924 Soybean
Zinc 4.89 4.58 Soybean
Starch
Phosphorus 704 860 Seed
Sodium 2 16 Soybean
Vitamin A 22 54 Seed
Vitamin E 0.85 0.5 Soybean
Vitamin D 0 Soybean
Vitamin B1 0.874 0.62 Soybean
Vitamin B2 0.87 0.17 Soybean
Vitamin B3 1.623 8.83 Seed
Vitamin B5 0.793 Soybean
Vitamin B6 0.377 Soybean
Vitamin B12 0 0
Vitamin K 47 Soybean
Folic acid (B9) 0 Soybean
Trans Fat 0 0.14 Soybean
Saturated Fat 2.884 3.33 Soybean
Monounsaturated Fat 4.404 2.309 Soybean
Polyunsaturated fat 11.255 23.665 Seed
Tryptophan 0.591 0.436 Soybean
Threonine 1.766 0.709 Soybean
Isoleucine 1.971 0.801 Soybean
Leucine 3.309 1.371 Soybean
Lysine 2.706 0.97 Soybean
Methionine 0.547 0.588 Seed
Phenylalanine 2.122 1.016 Soybean
Valine 2.029 0.95 Soybean
Histidine 1.097 0.531 Soybean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.