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  6. McDonald's Big Mac vs. Soybean raw

McDonald's Big Mac vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on the differences between mcDonald's Big Mac and soybean raw

  • McDonald's Big Mac is higher in vitamin B12, yet soybean raw is higher in copper, iron, manganese, phosphorus, folate, magnesium, vitamin B1, vitamin B2, and potassium.
  • Soybean raw covers your daily copper needs 173% more than mcDonald's Big Mac.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are McDONALD'S, BIG MAC and Soybeans, mature seeds, raw.

Infographic

McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
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 +1300%
Contains more CalciumCalcium +138.8%
Contains more PotassiumPotassium +892.8%
Contains more IronIron +685%
Contains more CopperCopper +1591.8%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +477%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1121.8%

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.
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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
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 B3Vitamin B3 +108.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B1Vitamin B1 +396.6%
Contains more Vitamin B2Vitamin B2 +316.3%
Contains more FolateFolate +715.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Soybean raw DV% diff.
Copper 0.098mg 1.658mg 173%
Iron 2mg 15.7mg 171%
Manganese 0.206mg 2.517mg 100%
Phosphorus 122mg 704mg 83%
Folate 46µg 375µg 82%
Polyunsaturated fat 0.306g 11.255g 73%
Magnesium 20mg 280mg 62%
Vitamin B1 0.176mg 0.874mg 58%
Vitamin B2 0.209mg 0.87mg 51%
Protein 11.82g 36.49g 49%
Potassium 181mg 1797mg 48%
Vitamin K 47µg 39%
Vitamin B12 0.88µg 0µg 37%
Selenium 17.8µg 32%
Fiber 1.6g 9.3g 31%
Vitamin B6 0.377mg 29%
Zinc 1.91mg 4.89mg 27%
Choline 115.9mg 21%
Sodium 460mg 2mg 20%
Calcium 116mg 277mg 16%
Vitamin B5 0.793mg 16%
Cholesterol 36mg 0mg 12%
Vitamin B3 3.384mg 1.623mg 11%
Calories 257kcal 446kcal 9%
Fats 14.96g 19.94g 8%
Vitamin E 0.85mg 6%
Vitamin C 0.4mg 6mg 6%
Saturated fat 3.803g 2.884g 4%
Carbs 20.08g 30.16g 3%
Monounsaturated fat 3.474g 4.404g 2%
Fructose 1.69g 2%
Net carbs 18.48g 20.86g N/A
Sugar 3.97g 7.33g N/A
Vitamin A 1µg 0%
Trans fat 0.588g 0g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 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 +500.7%
Contains more ProteinProtein +208.7%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +50.2%
Contains more OtherOther +164.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 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 -24.2%
Contains more Mono. FatMonounsaturated fat +26.8%
Contains more Poly. FatPolyunsaturated fat +3578.1%

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.