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Cereal vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between Cereal and Soybean raw?

  • Cereal is richer in Vitamin B1, Vitamin B6, Vitamin B2, Iron, Vitamin B3, and Vitamin A RAE, while Soybean raw is higher in Copper, Phosphorus, Manganese, and Magnesium.
  • Cereal's daily need coverage for Vitamin B1 is 451% higher.
  • Soybean raw has 814 times less Vitamin A RAE than Cereal. Cereal has 814µg of Vitamin A RAE, while Soybean raw has 1µg.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Soybeans, mature seeds, raw types in this comparison.

Infographic

Cereal 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.
Contains more Iron +116.9%
Contains more Zinc +55.4%
Contains more Calcium +2670%
Contains more Magnesium +1373.7%
Contains more Phosphorus +814.3%
Contains more Potassium +1611.4%
Contains less Sodium -99.7%
Contains more Copper +1110.2%
Contains more Manganese +218.6%
Contains more Selenium +182.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Iron +116.9%
Contains more Zinc +55.4%
Contains more Calcium +2670%
Contains more Magnesium +1373.7%
Contains more Phosphorus +814.3%
Contains more Potassium +1611.4%
Contains less Sodium -99.7%
Contains more Copper +1110.2%
Contains more Manganese +218.6%
Contains more Selenium +182.5%

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.
Cereal
6
:
Contains more Vitamin A +12590.9%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +619.5%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +1725%
Contains more Vitamin B6 +1487.8%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +250.9%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 A +12590.9%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +619.5%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +1725%
Contains more Vitamin B6 +1487.8%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +250.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +188%
Contains more Protein +502.1%
Contains more Fats +1746.3%
Contains more Water +125.9%
Contains more Other +118.4%
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 Carbs +188%
Contains more Protein +502.1%
Contains more Fats +1746.3%
Contains more Water +125.9%
Contains more Other +118.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +2058.8%
Contains more Polyunsaturated fat +3079.4%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +2058.8%
Contains more Polyunsaturated fat +3079.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Soybean raw Opinion
Net carbs 85.45g 20.86g Cereal
Protein 6.06g 36.49g Soybean raw
Fats 1.08g 19.94g Soybean raw
Carbs 86.85g 30.16g Cereal
Calories 378kcal 446kcal Soybean raw
Fructose 0.26g Cereal
Sugar 10.35g 7.33g Soybean raw
Fiber 1.4g 9.3g Soybean raw
Calcium 10mg 277mg Soybean raw
Iron 34.06mg 15.7mg Cereal
Magnesium 19mg 280mg Soybean raw
Phosphorus 77mg 704mg Soybean raw
Potassium 105mg 1797mg Soybean raw
Sodium 795mg 2mg Soybean raw
Zinc 7.6mg 4.89mg Cereal
Copper 0.137mg 1.658mg Soybean raw
Manganese 0.79mg 2.517mg Soybean raw
Selenium 6.3µg 17.8µg Soybean raw
Vitamin A 2792IU 22IU Cereal
Vitamin A RAE 814µg 1µg Cereal
Vitamin E 0.08mg 0.85mg Soybean raw
Vitamin C 38.5mg 6mg Cereal
Vitamin B1 6.288mg 0.874mg Cereal
Vitamin B2 3.87mg 0.87mg Cereal
Vitamin B3 29.62mg 1.623mg Cereal
Vitamin B5 0.226mg 0.793mg Soybean raw
Vitamin B6 5.986mg 0.377mg Cereal
Folate 375µg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.066mg 0.591mg Soybean raw
Threonine 0.241mg 1.766mg Soybean raw
Isoleucine 0.26mg 1.971mg Soybean raw
Leucine 0.767mg 3.309mg Soybean raw
Lysine 0.113mg 2.706mg Soybean raw
Methionine 0.13mg 0.547mg Soybean raw
Phenylalanine 0.365mg 2.122mg Soybean raw
Valine 0.344mg 2.029mg Soybean raw
Histidine 0.162mg 1.097mg Soybean raw
Saturated Fat 0.26g 2.884g Cereal
Monounsaturated Fat 0.204g 4.404g Soybean raw
Polyunsaturated fat 0.354g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
85%
Soybean raw
Minerals Daily Need Coverage Score
183%
Cereal
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 2.624g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.