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  6. Butter cookie vs. Soybean raw

Butter cookie vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between butter cookie and soybean raw

  • Butter cookie has less iron, copper, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, vitamin B2, and zinc than soybean raw.
  • Soybean raw covers your daily need for iron, 169% more than butter cookie.
  • The glycemic index of butter cookie is higher.

These are the specific foods used in this comparison Cookies, butter, commercially prepared, enriched and Soybeans, mature seeds, raw.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 +2233.3%
Contains more CalciumCalcium +855.2%
Contains more PotassiumPotassium +1518.9%
Contains more IronIron +607.2%
Contains more CopperCopper +729%
Contains more ZincZinc +1186.8%
Contains more PhosphorusPhosphorus +590.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1380.6%
Contains more SeleniumSelenium +111.9%

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +96.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +46.6%
Contains more Vitamin B1Vitamin B1 +136.2%
Contains more Vitamin B2Vitamin B2 +159.7%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B6Vitamin B6 +947.2%
Contains more Vitamin KVitamin K +2664.7%
Contains more FolateFolate +393.4%
Contains more CholineCholine +1683.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +128.4%
Contains more ProteinProtein +498.2%
Contains more WaterWater +85.7%
Contains more OtherOther +204.4%
~equal in Fats ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 more Mono. FatMonounsaturated fat +25.4%
Contains less Sat. FatSaturated fat -73.9%
Contains more Poly. FatPolyunsaturated fat +1046.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter cookie Soybean raw DV% diff.
Iron 2.22mg 15.7mg 169%
Copper 0.2mg 1.658mg 162%
Manganese 0.17mg 2.517mg 102%
Phosphorus 102mg 704mg 86%
Folate 76µg 375µg 75%
Polyunsaturated fat 0.982g 11.255g 68%
Magnesium 12mg 280mg 64%
Protein 6.1g 36.49g 61%
Potassium 111mg 1797mg 50%
Vitamin B1 0.37mg 0.874mg 42%
Vitamin B2 0.335mg 0.87mg 41%
Zinc 0.38mg 4.89mg 41%
Cholesterol 117mg 0mg 39%
Vitamin K 1.7µg 47µg 38%
Saturated fat 11.051g 2.884g 37%
Fiber 0.8g 9.3g 34%
Vitamin B6 0.036mg 0.377mg 26%
Calcium 29mg 277mg 25%
Choline 6.5mg 115.9mg 20%
Vitamin A 165µg 1µg 18%
Selenium 8.4µg 17.8µg 17%
Vitamin B12 0.36µg 0µg 15%
Carbs 68.9g 30.16g 13%
Sodium 282mg 2mg 12%
Vitamin B3 3.19mg 1.623mg 10%
Vitamin C 0mg 6mg 7%
Vitamin B5 0.488mg 0.793mg 6%
Monounsaturated fat 5.522g 4.404g 3%
Vitamin E 0.58mg 0.85mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Fats 18.8g 19.94g 2%
Calories 467kcal 446kcal 1%
Net carbs 68.1g 20.86g N/A
Sugar 20.24g 7.33g N/A
Tryptophan 0.084mg 0.591mg 0%
Threonine 0.215mg 1.766mg 0%
Isoleucine 0.277mg 1.971mg 0%
Leucine 0.471mg 3.309mg 0%
Lysine 0.308mg 2.706mg 0%
Methionine 0.131mg 0.547mg 0%
Phenylalanine 0.299mg 2.122mg 0%
Valine 0.315mg 2.029mg 0%
Histidine 0.136mg 1.097mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie 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
35%
Butter cookie
83%
Soybean raw
Minerals Daily Need Coverage Score
34%
Butter cookie
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 12.91g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 280mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 8.167g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 41)
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 cheaper?
Butter cookie
Butter cookie 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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.