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  6. Egg vs. Soybean meal

Egg vs. Soybean meal — In-Depth Nutrition Comparison

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How are eggs and soybean meal different?

  • Eggs have more selenium and vitamin B12; however, soybean meal is richer in manganese, iron, phosphorus, magnesium, potassium, folate, and vitamin B1.
  • Soybean meal covers your daily need for manganese, 164% more than eggs.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and Soy meal, defatted, raw types were used in this article.

Infographic

Egg vs Soybean meal 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.
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +833.3%
Contains more MagnesiumMagnesium +2960%
Contains more CalciumCalcium +388%
Contains more PotassiumPotassium +1876.2%
Contains more IronIron +1051.3%
Contains more ZincZinc +381.9%
Contains more PhosphorusPhosphorus +307.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +14515.4%
~equal in Copper ~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.
Egg
Egg
7
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +947%
Contains more Vitamin B3Vitamin B3 +3942.2%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +370.2%
Contains more FolateFolate +588.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Soybean meal DV% diff.
Manganese 0.026mg 3.8mg 164%
Iron 1.19mg 13.7mg 156%
Cholesterol 373mg 0mg 124%
Phosphorus 172mg 701mg 76%
Protein 12.58g 49.2g 73%
Magnesium 10mg 306mg 70%
Potassium 126mg 2490mg 70%
Folate 44µg 303µg 65%
Choline 293.8mg 53%
Vitamin B1 0.066mg 0.691mg 52%
Selenium 30.8µg 3.3µg 50%
Vitamin B12 1.11µg 0µg 46%
Zinc 1.05mg 5.06mg 36%
Vitamin B6 0.121mg 0.569mg 34%
Vitamin B2 0.513mg 0.251mg 20%
Calcium 50mg 244mg 19%
Vitamin A 149µg 2µg 16%
Vitamin B3 0.064mg 2.587mg 16%
Saturated fat 3.267g 0.268g 14%
Fats 10.61g 2.39g 13%
Carbs 1.12g 35.89g 12%
Vitamin B5 1.398mg 1.976mg 12%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.409g 9%
Calories 155kcal 337kcal 9%
Vitamin E 1.03mg 7%
Sodium 124mg 3mg 5%
Polyunsaturated fat 1.414g 1.045g 2%
Net carbs 1.12g 35.89g N/A
Sugar 1.12g N/A
Copper 2mg 2mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.653mg 0%
Threonine 0.604mg 1.952mg 0%
Isoleucine 0.686mg 2.18mg 0%
Leucine 1.075mg 3.66mg 0%
Lysine 0.904mg 2.991mg 0%
Methionine 0.392mg 0.606mg 0%
Phenylalanine 0.668mg 2.346mg 0%
Valine 0.767mg 2.243mg 0%
Histidine 0.298mg 1.212mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +343.9%
Contains more WaterWater +975.2%
Contains more ProteinProtein +291.1%
Contains more CarbsCarbs +3104.5%
Contains more OtherOther +421.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +896.8%
Contains more Poly. FatPolyunsaturated fat +35.3%
Contains less Sat. FatSaturated fat -91.8%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.