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Clementine vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between clementine and soybean raw

  • Clementine has more vitamin C, while soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, and potassium.
  • Soybean raw's daily need coverage for iron is 195% higher.
  • Soybean raw contains 8 times less vitamin C than clementine. Clementine contains 48.8mg of vitamin C, while soybean raw contains 6mg.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of clementine is 47.

The food types used in this comparison are Clementines, raw and Soybeans, mature seeds, raw.

Infographic

Clementine 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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +823.3%
Contains more PotassiumPotassium +915.3%
Contains more IronIron +11114.3%
Contains more CopperCopper +3755.8%
Contains more ZincZinc +8050%
Contains more PhosphorusPhosphorus +3252.4%
Contains more ManganeseManganese +10843.5%
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.
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
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 CVitamin C +713.3%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +916.3%
Contains more Vitamin B2Vitamin B2 +2800%
Contains more Vitamin B3Vitamin B3 +155.2%
Contains more Vitamin B5Vitamin B5 +425.2%
Contains more Vitamin B6Vitamin B6 +402.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1462.5%
Contains more CholineCholine +727.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 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 +913.8%
Contains more ProteinProtein +4192.9%
Contains more FatsFats +13193.3%
Contains more CarbsCarbs +150.9%
Contains more OtherOther +1117.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clementine Soybean raw DV% diff.
Iron 0.14mg 15.7mg 195%
Copper 0.043mg 1.658mg 179%
Manganese 0.023mg 2.517mg 108%
Phosphorus 21mg 704mg 98%
Folate 24µg 375µg 88%
Polyunsaturated fat 11.255g 75%
Protein 0.85g 36.49g 71%
Vitamin B1 0.086mg 0.874mg 66%
Vitamin B2 0.03mg 0.87mg 65%
Magnesium 10mg 280mg 64%
Vitamin C 48.8mg 6mg 48%
Potassium 177mg 1797mg 48%
Zinc 0.06mg 4.89mg 44%
Vitamin K 0µg 47µg 39%
Selenium 0.1µg 17.8µg 32%
Fiber 1.7g 9.3g 30%
Fats 0.15g 19.94g 30%
Calcium 30mg 277mg 25%
Vitamin B6 0.075mg 0.377mg 23%
Calories 47kcal 446kcal 20%
Choline 14mg 115.9mg 19%
Vitamin B5 0.151mg 0.793mg 13%
Saturated fat 2.884g 13%
Monounsaturated fat 4.404g 11%
Vitamin B3 0.636mg 1.623mg 6%
Carbs 12.02g 30.16g 6%
Vitamin E 0.2mg 0.85mg 4%
Fructose 1.64g 2%
Net carbs 10.32g 20.86g N/A
Sugar 9.18g 7.33g N/A
Sodium 1mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine 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
20%
Clementine
83%
Soybean raw
Minerals Daily Need Coverage Score
7%
Clementine
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 1.85g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 33)
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 Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 2.884g)
Which food is cheaper?
Clementine
Clementine 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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.