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  6. Beef vs. Soybean raw

Beef vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between Beef and Soybean raw

  • Beef is higher in Vitamin B12, yet Soybean raw is higher in Copper, Iron, Manganese, Folate, Vitamin B1, Phosphorus, Magnesium, Potassium, and Vitamin K.
  • Beef covers your daily Vitamin B12 needs 175% more than Soybean raw.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Soybeans, mature seeds, raw.

Infographic

Beef 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.
Beef
Beef
1
:
9
Soybean raw
Soybean raw
Contains more Selenium +42.7%
Contains more Calcium +2030.8%
Contains more Iron +416.4%
Contains more Magnesium +1900%
Contains more Phosphorus +171.8%
Contains more Potassium +410.5%
Contains less Sodium -96.3%
Contains more Zinc +32.2%
Contains more Copper +1609.3%
Contains more Manganese +27866.7%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +42.7%
Contains more Calcium +2030.8%
Contains more Iron +416.4%
Contains more Magnesium +1900%
Contains more Phosphorus +171.8%
Contains more Potassium +410.5%
Contains less Sodium -96.3%
Contains more Zinc +32.2%
Contains more Copper +1609.3%
Contains more Manganese +27866.7%

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.
Beef
Beef
4
:
8
Soybean raw
Soybean raw
Contains more Vitamin D +∞%
Contains more Vitamin B3 +254.9%
Contains more Vitamin B6 +77.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +266.7%
Contains more Vitamin E +240%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1081.1%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B5 +64.9%
Contains more Folate +5257.1%
Contains more Vitamin K +2837.5%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +254.9%
Contains more Vitamin B6 +77.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +266.7%
Contains more Vitamin E +240%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1081.1%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B5 +64.9%
Contains more Folate +5257.1%
Contains more Vitamin K +2837.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
1
:
4
Soybean raw
Soybean raw
Contains more Water +669.4%
Contains more Protein +32.5%
Contains more Fats +204.9%
Contains more Carbs +∞%
Contains more Other +2335%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Soybean raw
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 Water +669.4%
Contains more Protein +32.5%
Contains more Fats +204.9%
Contains more Carbs +∞%
Contains more Other +2335%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +61.1%
Contains more Polyunsaturated fat +2015.6%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +61.1%
Contains more Polyunsaturated fat +2015.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Soybean raw Opinion
Net carbs 0g 20.86g Soybean raw
Protein 27.55g 36.49g Soybean raw
Fats 6.54g 19.94g Soybean raw
Carbs 0g 30.16g Soybean raw
Calories 169kcal 446kcal Soybean raw
Sugar 0g 7.33g Beef
Fiber 0g 9.3g Soybean raw
Calcium 13mg 277mg Soybean raw
Iron 3.04mg 15.7mg Soybean raw
Magnesium 14mg 280mg Soybean raw
Phosphorus 259mg 704mg Soybean raw
Potassium 352mg 1797mg Soybean raw
Sodium 54mg 2mg Soybean raw
Zinc 3.7mg 4.89mg Soybean raw
Copper 0.097mg 1.658mg Soybean raw
Manganese 0.009mg 2.517mg Soybean raw
Selenium 25.4µg 17.8µg Beef
Vitamin A 6IU 22IU Soybean raw
Vitamin A RAE 2µg 1µg Beef
Vitamin E 0.25mg 0.85mg Soybean raw
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.074mg 0.874mg Soybean raw
Vitamin B2 0.4mg 0.87mg Soybean raw
Vitamin B3 5.76mg 1.623mg Beef
Vitamin B5 0.481mg 0.793mg Soybean raw
Vitamin B6 0.669mg 0.377mg Beef
Folate 7µg 375µg Soybean raw
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg 47µg Soybean raw
Tryptophan 0.359mg 0.591mg Soybean raw
Threonine 1.534mg 1.766mg Soybean raw
Isoleucine 1.52mg 1.971mg Soybean raw
Leucine 2.833mg 3.309mg Soybean raw
Lysine 3.178mg 2.706mg Beef
Methionine 0.871mg 0.547mg Beef
Phenylalanine 1.299mg 2.122mg Soybean raw
Valine 1.603mg 2.029mg Soybean raw
Histidine 1.244mg 1.097mg Beef
Cholesterol 85mg 0mg Soybean raw
Trans Fat 0.375g 0g Soybean raw
Saturated Fat 2.595g 2.884g Beef
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 2.734g 4.404g Soybean raw
Polyunsaturated fat 0.532g 11.255g Soybean raw
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
79%
Beef
85%
Soybean raw
Minerals Daily Need Coverage Score
55%
Beef
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 85mg)
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?
Beef
Beef is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 0.289g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 14)
Which food is cheaper?
Beef
Beef is cheaper (difference - $3.4)

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.