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  6. Egg white vs. Soybean raw

Egg white vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between Egg white and Soybean raw

  • Egg white has less Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Magnesium, Potassium, Zinc, and Vitamin K.
  • Soybean raw's daily need coverage for Iron is 195% more.

The food varieties used in the comparison are Egg, white, raw, fresh and Soybeans, mature seeds, raw.

Infographic

Egg white 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.
Egg white
Egg white
1
:
9
Soybean raw
Soybean raw
Contains more Selenium +12.4%
Contains more Calcium +3857.1%
Contains more Iron +19525%
Contains more Magnesium +2445.5%
Contains more Phosphorus +4593.3%
Contains more Potassium +1002.5%
Contains less Sodium -98.8%
Contains more Zinc +16200%
Contains more Copper +7108.7%
Contains more Manganese +22781.8%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +12.4%
Contains more Calcium +3857.1%
Contains more Iron +19525%
Contains more Magnesium +2445.5%
Contains more Phosphorus +4593.3%
Contains more Potassium +1002.5%
Contains less Sodium -98.8%
Contains more Zinc +16200%
Contains more Copper +7108.7%
Contains more Manganese +22781.8%

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 white
Egg white
1
:
10
Soybean raw
Soybean raw
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21750%
Contains more Vitamin B2 +98.2%
Contains more Vitamin B3 +1445.7%
Contains more Vitamin B5 +317.4%
Contains more Vitamin B6 +7440%
Contains more Folate +9275%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 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 B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21750%
Contains more Vitamin B2 +98.2%
Contains more Vitamin B3 +1445.7%
Contains more Vitamin B5 +317.4%
Contains more Vitamin B6 +7440%
Contains more Folate +9275%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
1
:
4
Soybean raw
Soybean raw
Contains more Water +925.4%
Contains more Protein +234.8%
Contains more Fats +11629.4%
Contains more Carbs +4031.5%
Contains more Other +673%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 Water +925.4%
Contains more Protein +234.8%
Contains more Fats +11629.4%
Contains more Carbs +4031.5%
Contains more Other +673%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Soybean raw Opinion
Net carbs 0.73g 20.86g Soybean raw
Protein 10.9g 36.49g Soybean raw
Fats 0.17g 19.94g Soybean raw
Carbs 0.73g 30.16g Soybean raw
Calories 52kcal 446kcal Soybean raw
Fructose 0.07g Egg white
Sugar 0.71g 7.33g Egg white
Fiber 0g 9.3g Soybean raw
Calcium 7mg 277mg Soybean raw
Iron 0.08mg 15.7mg Soybean raw
Magnesium 11mg 280mg Soybean raw
Phosphorus 15mg 704mg Soybean raw
Potassium 163mg 1797mg Soybean raw
Sodium 166mg 2mg Soybean raw
Zinc 0.03mg 4.89mg Soybean raw
Copper 0.023mg 1.658mg Soybean raw
Manganese 0.011mg 2.517mg Soybean raw
Selenium 20µg 17.8µg Egg white
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0mg 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.004mg 0.874mg Soybean raw
Vitamin B2 0.439mg 0.87mg Soybean raw
Vitamin B3 0.105mg 1.623mg Soybean raw
Vitamin B5 0.19mg 0.793mg Soybean raw
Vitamin B6 0.005mg 0.377mg Soybean raw
Folate 4µg 375µg Soybean raw
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.125mg 0.591mg Soybean raw
Threonine 0.449mg 1.766mg Soybean raw
Isoleucine 0.661mg 1.971mg Soybean raw
Leucine 1.016mg 3.309mg Soybean raw
Lysine 0.806mg 2.706mg Soybean raw
Methionine 0.399mg 0.547mg Soybean raw
Phenylalanine 0.686mg 2.122mg Soybean raw
Valine 0.809mg 2.029mg Soybean raw
Histidine 0.29mg 1.097mg Soybean raw
Saturated Fat 0g 2.884g Egg white
Monounsaturated Fat 0g 4.404g Soybean raw
Polyunsaturated fat 0g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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 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
11%
Egg white
85%
Soybean raw
Minerals Daily Need Coverage Score
17%
Egg white
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 164mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 6.62g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 2.884g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 14)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.