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  6. Carrot vs. Soybean raw

Carrot vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between carrots and soybean raw

  • Carrots have more vitamin A; however, soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium.
  • Carrots' daily need coverage for vitamin A is 334% more.
  • Carrots have a higher glycemic index than soybean raw.

The food varieties used in the comparison are Carrots, raw and Soybeans, mature seeds, raw.

Infographic

Carrot 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.
Carrot
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
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 +739.4%
Contains more PotassiumPotassium +461.6%
Contains more IronIron +5133.3%
Contains more CopperCopper +3584.4%
Contains more ZincZinc +1937.5%
Contains more PhosphorusPhosphorus +1911.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1660.1%
Contains more SeleniumSelenium +17700%

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.
Carrot
Carrot
1
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% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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 +83400%
Contains more Vitamin EVitamin E +28.8%
Contains more Vitamin B1Vitamin B1 +1224.2%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +190.5%
Contains more Vitamin B6Vitamin B6 +173.2%
Contains more Vitamin KVitamin K +256.1%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +1217%
~equal in Vitamin C ~6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Soybean raw DV% diff.
Iron 0.3mg 15.7mg 193%
Copper 0.045mg 1.658mg 179%
Manganese 0.143mg 2.517mg 103%
Phosphorus 35mg 704mg 96%
Vitamin A 835µg 1µg 93%
Folate 19µg 375µg 89%
Polyunsaturated fat 0.117g 11.255g 74%
Protein 0.93g 36.49g 71%
Vitamin B1 0.066mg 0.874mg 67%
Magnesium 12mg 280mg 64%
Vitamin B2 0.058mg 0.87mg 62%
Potassium 320mg 1797mg 43%
Zinc 0.24mg 4.89mg 42%
Selenium 0.1µg 17.8µg 32%
Fats 0.24g 19.94g 30%
Vitamin K 13.2µg 47µg 28%
Fiber 2.8g 9.3g 26%
Calcium 33mg 277mg 24%
Calories 41kcal 446kcal 20%
Choline 8.8mg 115.9mg 19%
Vitamin B6 0.138mg 0.377mg 18%
Saturated fat 0.037g 2.884g 13%
Monounsaturated fat 0.014g 4.404g 11%
Vitamin B5 0.273mg 0.793mg 10%
Carbs 9.58g 30.16g 7%
Vitamin B3 0.983mg 1.623mg 4%
Sodium 69mg 2mg 3%
Vitamin E 0.66mg 0.85mg 1%
Starch 1.43g 1%
Fructose 0.55g 1%
Vitamin C 5.9mg 6mg 0%
Net carbs 6.78g 20.86g N/A
Sugar 4.74g 7.33g N/A
Tryptophan 0.012mg 0.591mg 0%
Threonine 0.191mg 1.766mg 0%
Isoleucine 0.077mg 1.971mg 0%
Leucine 0.102mg 3.309mg 0%
Lysine 0.101mg 2.706mg 0%
Methionine 0.02mg 0.547mg 0%
Phenylalanine 0.061mg 2.122mg 0%
Valine 0.069mg 2.029mg 0%
Histidine 0.04mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 WaterWater +933.8%
Contains more ProteinProtein +3823.7%
Contains more FatsFats +8208.3%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +407.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 -98.7%
Contains more Mono. FatMonounsaturated fat +31357.1%
Contains more Poly. FatPolyunsaturated fat +9519.7%

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.