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  6. Olive oil vs. Soybean raw

Olive oil vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between olive oil and soybean raw

  • Olive oil has more vitamin E, while soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, and magnesium.
  • Soybean raw's daily need coverage for iron is 189% higher.
  • Soybean raw contains 17 times less vitamin E than olive oil. Olive oil contains 14.35mg of vitamin E, while soybean raw contains 0.85mg.
  • The amount of saturated fat in soybean raw is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of soybean raw is 14.

The food types used in this comparison are Oil, olive, salad or cooking and Soybeans, mature seeds, raw.

Infographic

Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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 +∞%
Contains more CalciumCalcium +27600%
Contains more PotassiumPotassium +179600%
Contains more IronIron +2703.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +1588.2%
Contains more Vitamin KVitamin K +28.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +38533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Soybean raw DV% diff.
Iron 0.56mg 15.7mg 189%
Copper 0mg 1.658mg 184%
Monounsaturated fat 72.961g 4.404g 171%
Fats 100g 19.94g 123%
Manganese 0mg 2.517mg 109%
Phosphorus 0mg 704mg 101%
Folate 0µg 375µg 94%
Vitamin E 14.35mg 0.85mg 90%
Protein 0g 36.49g 73%
Vitamin B1 0mg 0.874mg 73%
Magnesium 0mg 280mg 67%
Vitamin B2 0mg 0.87mg 67%
Potassium 1mg 1797mg 53%
Saturated fat 13.808g 2.884g 50%
Zinc 0mg 4.89mg 44%
Fiber 0g 9.3g 37%
Selenium 0µg 17.8µg 32%
Vitamin B6 0mg 0.377mg 29%
Calcium 1mg 277mg 28%
Calories 884kcal 446kcal 22%
Choline 0.3mg 115.9mg 21%
Vitamin B5 0mg 0.793mg 16%
Vitamin K 60.2µg 47µg 11%
Vitamin B3 0mg 1.623mg 10%
Carbs 0g 30.16g 10%
Vitamin C 0mg 6mg 7%
Polyunsaturated fat 10.523g 11.255g 5%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0mg 0.591mg 0%
Threonine 0mg 1.766mg 0%
Isoleucine 0mg 1.971mg 0%
Leucine 0mg 3.309mg 0%
Lysine 0mg 2.706mg 0%
Methionine 0mg 0.547mg 0%
Phenylalanine 0mg 2.122mg 0%
Valine 0mg 2.029mg 0%
Histidine 0mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +401.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 +1556.7%
Contains less Sat. FatSaturated fat -79.1%
~equal in Polyunsaturated fat ~11.255g

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.