Beef vs. Soybean raw — In-Depth Nutrition Comparison
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A recap on the 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.
- The glycemic index of beef is lower.
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.
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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.
| Contains more SeleniumSelenium | +42.7% |
| Contains more MagnesiumMagnesium | +1900% |
| Contains more CalciumCalcium | +2030.8% |
| Contains more PotassiumPotassium | +410.5% |
| Contains more IronIron | +416.4% |
| Contains more CopperCopper | +1609.3% |
| Contains more ZincZinc | +32.2% |
| Contains more PhosphorusPhosphorus | +171.8% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +254.9% |
| Contains more Vitamin B6Vitamin B6 | +77.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +240% |
| Contains more Vitamin B1Vitamin B1 | +1081.1% |
| Contains more Vitamin B2Vitamin B2 | +117.5% |
| Contains more Vitamin B5Vitamin B5 | +64.9% |
| Contains more Vitamin KVitamin K | +2837.5% |
| Contains more FolateFolate | +5257.1% |
| Contains more CholineCholine | +53.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.21µg | 0µg | 175% |
| Copper | 0.097mg | 1.658mg | 173% |
| Iron | 3.04mg | 15.7mg | 158% |
| Manganese | 0.009mg | 2.517mg | 109% |
| Folate | 7µg | 375µg | 92% |
| Polyunsaturated fat | 0.532g | 11.255g | 71% |
| Vitamin B1 | 0.074mg | 0.874mg | 67% |
| Phosphorus | 259mg | 704mg | 64% |
| Magnesium | 14mg | 280mg | 63% |
| Potassium | 352mg | 1797mg | 43% |
| Vitamin K | 1.6µg | 47µg | 38% |
| Fiber | 0g | 9.3g | 37% |
| Vitamin B2 | 0.4mg | 0.87mg | 36% |
| Cholesterol | 85mg | 0mg | 28% |
| Vitamin B3 | 5.76mg | 1.623mg | 26% |
| Calcium | 13mg | 277mg | 26% |
| Vitamin B6 | 0.669mg | 0.377mg | 22% |
| Fats | 6.54g | 19.94g | 21% |
| Protein | 27.55g | 36.49g | 18% |
| Selenium | 25.4µg | 17.8µg | 14% |
| Calories | 169kcal | 446kcal | 14% |
| Zinc | 3.7mg | 4.89mg | 11% |
| Carbs | 0g | 30.16g | 10% |
| Choline | 75.6mg | 115.9mg | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin B5 | 0.481mg | 0.793mg | 6% |
| Monounsaturated fat | 2.734g | 4.404g | 4% |
| Vitamin E | 0.25mg | 0.85mg | 4% |
| Sodium | 54mg | 2mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Saturated fat | 2.595g | 2.884g | 1% |
| Net carbs | 0g | 20.86g | N/A |
| Vitamin D | 3IU | 0IU | 0% |
| Sugar | 0g | 7.33g | N/A |
| Vitamin A | 2µg | 1µg | 0% |
| Trans fat | 0.375g | 0g | N/A |
| Tryptophan | 0.359mg | 0.591mg | 0% |
| Threonine | 1.534mg | 1.766mg | 0% |
| Isoleucine | 1.52mg | 1.971mg | 0% |
| Leucine | 2.833mg | 3.309mg | 0% |
| Lysine | 3.178mg | 2.706mg | 0% |
| Methionine | 0.871mg | 0.547mg | 0% |
| Phenylalanine | 1.299mg | 2.122mg | 0% |
| Valine | 1.603mg | 2.029mg | 0% |
| Histidine | 1.244mg | 1.097mg | 0% |
| Omega-3 - EPA | 0.002g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0.011g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +669.4% |
| Contains more ProteinProtein | +32.5% |
| Contains more FatsFats | +204.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +2335% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.595 g
Monounsaturated fat:
Mono. Fat
2.734 g
Polyunsaturated fat:
Poly. Fat
0.532 g
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 | -10% |
| Contains more Mono. FatMonounsaturated fat | +61.1% |
| Contains more Poly. FatPolyunsaturated fat | +2015.6% |