Crouton vs. Soybean raw — In-Depth Nutrition Comparison
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Significant differences between crouton and soybean raw
- Crouton has more selenium; however, soybean raw is richer in copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B2, and zinc.
- Soybean raw covers your daily copper needs 166% more than crouton.
- Soybean raw has 2 times less selenium than crouton. Crouton has 37.5µg of selenium, while soybean raw has 17.8µg.
- Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of soybean raw is 14.
Specific food types used in this comparison are Croutons, plain and Soybeans, mature seeds, raw.
Infographic
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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 SeleniumSelenium | +110.7% |
| Contains more MagnesiumMagnesium | +803.2% |
| Contains more CalciumCalcium | +264.5% |
| Contains more PotassiumPotassium | +1349.2% |
| Contains more IronIron | +284.8% |
| Contains more CopperCopper | +917.2% |
| Contains more ZincZinc | +449.4% |
| Contains more PhosphorusPhosphorus | +512.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +403.4% |
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.
| Contains more Vitamin B3Vitamin B3 | +235.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +40.3% |
| Contains more Vitamin B2Vitamin B2 | +219.9% |
| Contains more Vitamin B5Vitamin B5 | +84.8% |
| Contains more Vitamin B6Vitamin B6 | +1350% |
| Contains more FolateFolate | +184.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.163mg | 1.658mg | 166% |
| Iron | 4.08mg | 15.7mg | 145% |
| Manganese | 0.5mg | 2.517mg | 88% |
| Phosphorus | 115mg | 704mg | 84% |
| Polyunsaturated fat | 1.273g | 11.255g | 67% |
| Folate | 132µg | 375µg | 61% |
| Magnesium | 31mg | 280mg | 59% |
| Protein | 11.9g | 36.49g | 49% |
| Potassium | 124mg | 1797mg | 49% |
| Vitamin B2 | 0.272mg | 0.87mg | 46% |
| Vitamin K | 47µg | 39% | |
| Selenium | 37.5µg | 17.8µg | 36% |
| Zinc | 0.89mg | 4.89mg | 36% |
| Sodium | 698mg | 2mg | 30% |
| Vitamin B6 | 0.026mg | 0.377mg | 27% |
| Vitamin B3 | 5.439mg | 1.623mg | 24% |
| Choline | 115.9mg | 21% | |
| Fats | 6.6g | 19.94g | 21% |
| Vitamin B1 | 0.623mg | 0.874mg | 21% |
| Calcium | 76mg | 277mg | 20% |
| Fiber | 5.1g | 9.3g | 17% |
| Carbs | 73.5g | 30.16g | 14% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin B5 | 0.429mg | 0.793mg | 7% |
| Saturated fat | 1.51g | 2.884g | 6% |
| Vitamin E | 0.85mg | 6% | |
| Monounsaturated fat | 3.059g | 4.404g | 3% |
| Calories | 407kcal | 446kcal | 2% |
| Net carbs | 68.4g | 20.86g | N/A |
| Sugar | 7.33g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.14mg | 0.591mg | 0% |
| Threonine | 0.337mg | 1.766mg | 0% |
| Isoleucine | 0.456mg | 1.971mg | 0% |
| Leucine | 0.832mg | 3.309mg | 0% |
| Lysine | 0.278mg | 2.706mg | 0% |
| Methionine | 0.211mg | 0.547mg | 0% |
| Phenylalanine | 0.586mg | 2.122mg | 0% |
| Valine | 0.514mg | 2.029mg | 0% |
| Histidine | 0.255mg | 1.097mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +143.7% |
| Contains more ProteinProtein | +206.6% |
| Contains more FatsFats | +202.1% |
| Contains more WaterWater | +55.3% |
| Contains more OtherOther | +94.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
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 | -47.6% |
| Contains more Mono. FatMonounsaturated fat | +44% |
| Contains more Poly. FatPolyunsaturated fat | +784.1% |