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Cornmeal vs Soybean raw - In-Depth Nutrition Comparison

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Significant differences between Cornmeal and Soybean raw

  • The amount of Copper, Iron, Manganese, Phosphorus, Magnesium, Potassium, Folate, Vitamin K, Zinc, and Vitamin B2 in Soybean raw is higher than in Cornmeal.
  • Soybean raw covers your daily Copper needs 176% more than Cornmeal.

Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Soybeans, mature seeds, raw.

Infographic

Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cornmeal
Cornmeal
0
:
8
Soybean raw
Soybean raw
Contains more Calcium +9133.3%
Contains more Iron +260.1%
Contains more Magnesium +775%
Contains more Phosphorus +611.1%
Contains more Potassium +1165.5%
Contains less Sodium -71.4%
Contains more Zinc +640.9%
Contains more Copper +2081.6%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +9133.3%
Contains more Iron +260.1%
Contains more Magnesium +775%
Contains more Phosphorus +611.1%
Contains more Potassium +1165.5%
Contains less Sodium -71.4%
Contains more Zinc +640.9%
Contains more Copper +2081.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cornmeal
Cornmeal
2
:
8
Soybean raw
Soybean raw
Contains more Vitamin A +872.7%
Contains more Vitamin B3 +206.1%
Contains more Vitamin E +608.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.6%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +230.4%
Contains more Vitamin B6 +107.1%
Contains more Folate +79.4%
Contains more Vitamin K +∞%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Soybean raw
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 +872.7%
Contains more Vitamin B3 +206.1%
Contains more Vitamin E +608.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.6%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +230.4%
Contains more Vitamin B6 +107.1%
Contains more Folate +79.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Soybean raw
Soybean raw
Contains more Carbs +163.4%
Contains more Water +30.9%
Contains more Protein +413.2%
Contains more Fats +1039.4%
Contains more Other +854.9%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Soybean raw
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 +163.4%
Contains more Water +30.9%
Contains more Protein +413.2%
Contains more Fats +1039.4%
Contains more Other +854.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +1029.2%
Contains more Polyunsaturated fat +1259.3%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +1029.2%
Contains more Polyunsaturated fat +1259.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cornmeal Soybean raw
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Soybean raw Opinion
Net carbs 75.55g 20.86g Cornmeal
Protein 7.11g 36.49g Soybean raw
Fats 1.75g 19.94g Soybean raw
Carbs 79.45g 30.16g Cornmeal
Calories 370kcal 446kcal Soybean raw
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 7.33g Cornmeal
Fiber 3.9g 9.3g Soybean raw
Calcium 3mg 277mg Soybean raw
Iron 4.36mg 15.7mg Soybean raw
Magnesium 32mg 280mg Soybean raw
Phosphorus 99mg 704mg Soybean raw
Potassium 142mg 1797mg Soybean raw
Sodium 7mg 2mg Soybean raw
Zinc 0.66mg 4.89mg Soybean raw
Copper 0.076mg 1.658mg Soybean raw
Vitamin A 214IU 22IU Cornmeal
Vitamin A RAE 11µg 1µg Cornmeal
Vitamin E 0.12mg 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.551mg 0.874mg Soybean raw
Vitamin B2 0.382mg 0.87mg Soybean raw
Vitamin B3 4.968mg 1.623mg Cornmeal
Vitamin B5 0.24mg 0.793mg Soybean raw
Vitamin B6 0.182mg 0.377mg Soybean raw
Folate 209µg 375µg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.038mg 0.591mg Soybean raw
Threonine 0.172mg 1.766mg Soybean raw
Isoleucine 0.242mg 1.971mg Soybean raw
Leucine 1.006mg 3.309mg Soybean raw
Lysine 0.105mg 2.706mg Soybean raw
Methionine 0.162mg 0.547mg Soybean raw
Phenylalanine 0.366mg 2.122mg Soybean raw
Valine 0.337mg 2.029mg Soybean raw
Histidine 0.172mg 1.097mg Soybean raw
Saturated Fat 0.22g 2.884g Cornmeal
Monounsaturated Fat 0.39g 4.404g Soybean raw
Polyunsaturated fat 0.828g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
46%
Cornmeal
85%
Soybean raw
Minerals Daily Need Coverage Score
36%
Cornmeal
252%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 54)
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 Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 5.72g)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 2.664g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.