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  6. Fast food vs. Soybean raw

Fast food vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between fast food and soybean raw

  • Fast food is higher in vitamin B12, yet soybean raw is higher in copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, and vitamin B2.
  • Soybean raw covers your daily copper needs 171% more than fast food.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Fast foods, hamburger; single, regular patty; plain and Soybeans, mature seeds, raw.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 SeleniumSelenium +14%
Contains more MagnesiumMagnesium +937%
Contains more CalciumCalcium +346.8%
Contains more PotassiumPotassium +812.2%
Contains more IronIron +413.1%
Contains more CopperCopper +1270.2%
Contains more ZincZinc +94%
Contains more PhosphorusPhosphorus +425.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +605%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 AVitamin A +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +246.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +175.7%
Contains more Vitamin B2Vitamin B2 +139.7%
Contains more Vitamin B5Vitamin B5 +49.6%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin KVitamin K +859.2%
Contains more FolateFolate +368.8%
Contains more CholineCholine +236.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 WaterWater +350.2%
Contains more ProteinProtein +120.9%
Contains more FatsFats +66%
Contains more OtherOther +220.4%
~equal in Carbs ~30.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 less Sat. FatSaturated fat -35.8%
Contains more Poly. FatPolyunsaturated fat +569.9%
~equal in Monounsaturated fat ~4.404g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Soybean raw DV% diff.
Copper 0.121mg 1.658mg 171%
Iron 3.06mg 15.7mg 158%
Manganese 0.357mg 2.517mg 94%
Phosphorus 134mg 704mg 81%
Folate 80µg 375µg 74%
Polyunsaturated fat 1.68g 11.255g 64%
Magnesium 27mg 280mg 60%
Potassium 197mg 1797mg 47%
Vitamin B1 0.317mg 0.874mg 46%
Protein 16.52g 36.49g 40%
Vitamin B2 0.363mg 0.87mg 39%
Vitamin B12 0.89µg 0µg 37%
Vitamin K 4.9µg 47µg 35%
Fiber 1.7g 9.3g 30%
Vitamin B3 5.617mg 1.623mg 25%
Zinc 2.52mg 4.89mg 22%
Calcium 62mg 277mg 22%
Choline 34.4mg 115.9mg 15%
Sodium 331mg 2mg 14%
Vitamin B6 0.212mg 0.377mg 13%
Fats 12.01g 19.94g 12%
Cholesterol 33mg 0mg 11%
Starch 22.87g 9%
Saturated fat 4.493g 2.884g 7%
Vitamin C 0mg 6mg 7%
Calories 297kcal 446kcal 7%
Vitamin B5 0.53mg 0.793mg 5%
Selenium 20.3µg 17.8µg 5%
Fructose 2.27g 3%
Vitamin E 0.38mg 0.85mg 3%
Vitamin A 9µg 1µg 1%
Monounsaturated fat 4.835g 4.404g 1%
Vitamin D 0.1µg 0µg 1%
Carbs 31.5g 30.16g 0%
Net carbs 29.8g 20.86g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 7.33g N/A
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0.591mg 0%
Threonine 0.46mg 1.766mg 0%
Isoleucine 0.642mg 1.971mg 0%
Leucine 1.13mg 3.309mg 0%
Lysine 0.785mg 2.706mg 0%
Methionine 0.306mg 0.547mg 0%
Phenylalanine 0.67mg 2.122mg 0%
Valine 0.728mg 2.029mg 0%
Histidine 0.402mg 1.097mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Fast food
83%
Soybean raw
Minerals Daily Need Coverage Score
54%
Fast food
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 329mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 1.609g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 52)
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?
Fast food
Fast food is lower in Sugar (difference - 2.45g)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $3.4)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.