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Apple pie vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between apple pie and soybean raw

  • Apple pie contains less iron, copper, manganese, phosphorus, folate, magnesium, vitamin B1, vitamin B2, potassium, and zinc than soybean raw.
  • Soybean raw's daily need coverage for iron is 181% higher.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of apple pie is 41.

The food types used in this comparison are Pie, apple, commercially prepared, unenriched flour and Soybeans, mature seeds, raw.

Infographic

Apple pie 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 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
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 +3900%
Contains more CalciumCalcium +2418.2%
Contains more PotassiumPotassium +2664.6%
Contains more IronIron +1197.5%
Contains more CopperCopper +3504.3%
Contains more ZincZinc +2956.3%
Contains more PhosphorusPhosphorus +2833.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1283%

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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B2Vitamin B2 +450.6%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B5Vitamin B5 +566.4%
Contains more Vitamin B6Vitamin B6 +892.1%
Contains more FolateFolate +9275%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 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 CarbsCarbs +12.7%
Contains more WaterWater +511.2%
Contains more ProteinProtein +1820.5%
Contains more FatsFats +81.3%
Contains more OtherOther +441.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 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 -24%
Contains more Poly. FatPolyunsaturated fat +412.1%
~equal in Monounsaturated fat ~4.404g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple pie Soybean raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple pie Soybean raw DV% diff.
Iron 1.21mg 15.7mg 181%
Copper 0.046mg 1.658mg 179%
Manganese 0.182mg 2.517mg 102%
Phosphorus 24mg 704mg 97%
Folate 4µg 375µg 93%
Protein 1.9g 36.49g 69%
Magnesium 7mg 280mg 65%
Vitamin B1 0.134mg 0.874mg 62%
Polyunsaturated fat 2.198g 11.255g 60%
Vitamin B2 0.158mg 0.87mg 55%
Potassium 65mg 1797mg 51%
Zinc 0.16mg 4.89mg 43%
Vitamin K 47µg 39%
Selenium 17.8µg 32%
Fiber 1.6g 9.3g 31%
Calcium 11mg 277mg 27%
Vitamin B6 0.038mg 0.377mg 26%
Choline 115.9mg 21%
Fats 11g 19.94g 14%
Vitamin B5 0.119mg 0.793mg 13%
Sodium 266mg 2mg 11%
Calories 237kcal 446kcal 10%
Vitamin E 0.85mg 6%
Saturated fat 3.797g 2.884g 4%
Vitamin B3 1.123mg 1.623mg 3%
Vitamin C 3.2mg 6mg 3%
Vitamin A 29µg 1µg 3%
Carbs 34g 30.16g 1%
Net carbs 32.4g 20.86g N/A
Sugar 7.33g N/A
Vitamin B12 0.01µg 0µg 0%
Monounsaturated fat 4.388g 4.404g 0%
Tryptophan 0.026mg 0.591mg 0%
Threonine 0.054mg 1.766mg 0%
Isoleucine 0.073mg 1.971mg 0%
Leucine 0.129mg 3.309mg 0%
Lysine 0.07mg 2.706mg 0%
Methionine 0.032mg 0.547mg 0%
Phenylalanine 0.088mg 2.122mg 0%
Valine 0.084mg 2.029mg 0%
Histidine 0.038mg 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple pie Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
10%
Apple pie
83%
Soybean raw
Minerals Daily Need Coverage Score
15%
Apple pie
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 264mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 0.913g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.