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  6. Corn raw vs. Soybean raw

Corn raw vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between corn raw and soybean raw

  • Soybean raw is higher than corn raw in iron, copper, manganese, phosphorus, folate, vitamin B2, vitamin B1, magnesium, potassium, and zinc.
  • Soybean raw covers your daily iron needs 190% more than corn raw.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Corn, sweet, yellow, raw and Soybeans, mature seeds, raw.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 MagnesiumMagnesium +656.8%
Contains more CalciumCalcium +13750%
Contains more PotassiumPotassium +565.6%
Contains more IronIron +2919.2%
Contains more CopperCopper +2970.4%
Contains more ZincZinc +963%
Contains more PhosphorusPhosphorus +691%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +1444.2%
Contains more SeleniumSelenium +2866.7%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 CVitamin C +13.3%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +1114.3%
Contains more Vitamin B1Vitamin B1 +463.9%
Contains more Vitamin B2Vitamin B2 +1481.8%
Contains more Vitamin B5Vitamin B5 +10.6%
Contains more Vitamin B6Vitamin B6 +305.4%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +792.9%
Contains more CholineCholine +403.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.623mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Soybean raw DV% diff.
Iron 0.52mg 15.7mg 190%
Copper 0.054mg 1.658mg 178%
Manganese 0.163mg 2.517mg 102%
Phosphorus 89mg 704mg 88%
Folate 42µg 375µg 83%
Polyunsaturated fat 0.487g 11.255g 72%
Protein 3.27g 36.49g 66%
Vitamin B2 0.055mg 0.87mg 63%
Vitamin B1 0.155mg 0.874mg 60%
Magnesium 37mg 280mg 58%
Potassium 270mg 1797mg 45%
Zinc 0.46mg 4.89mg 40%
Vitamin K 0.3µg 47µg 39%
Selenium 0.6µg 17.8µg 31%
Fiber 2g 9.3g 29%
Fats 1.35g 19.94g 29%
Calcium 2mg 277mg 28%
Vitamin B6 0.093mg 0.377mg 22%
Calories 86kcal 446kcal 18%
Choline 23mg 115.9mg 17%
Saturated fat 0.325g 2.884g 12%
Monounsaturated fat 0.432g 4.404g 10%
Vitamin E 0.07mg 0.85mg 5%
Carbs 18.7g 30.16g 4%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin B5 0.717mg 0.793mg 2%
Vitamin A 9µg 1µg 1%
Vitamin C 6.8mg 6mg 1%
Sodium 15mg 2mg 1%
Vitamin B3 1.77mg 1.623mg 1%
Net carbs 16.7g 20.86g N/A
Sugar 6.26g 7.33g N/A
Tryptophan 0.023mg 0.591mg 0%
Threonine 0.129mg 1.766mg 0%
Isoleucine 0.129mg 1.971mg 0%
Leucine 0.348mg 3.309mg 0%
Lysine 0.137mg 2.706mg 0%
Methionine 0.067mg 0.547mg 0%
Phenylalanine 0.15mg 2.122mg 0%
Valine 0.185mg 2.029mg 0%
Histidine 0.089mg 1.097mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +790.5%
Contains more ProteinProtein +1015.9%
Contains more FatsFats +1377%
Contains more CarbsCarbs +61.3%
Contains more OtherOther +673%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -88.7%
Contains more Mono. FatMonounsaturated fat +919.4%
Contains more Poly. FatPolyunsaturated fat +2211.1%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.