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Mustard vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between mustard and soybean raw

  • Soybean raw is richer than mustard in iron, copper, folate, manganese, phosphorus, vitamin B2, vitamin B1, magnesium, and potassium.
  • Daily need coverage for iron for soybean raw is 176% higher.
  • Mustard contains 552 times more sodium than soybean raw. Mustard contains 1104mg of sodium, while soybean raw contains 2mg.
  • Soybean raw has a lower glycemic index than mustard.

Food types used in this article are Mustard, prepared, yellow and Soybeans, mature seeds, raw.

Infographic

Mustard vs Soybean raw infographic
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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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +88.2%
Contains more MagnesiumMagnesium +483.3%
Contains more CalciumCalcium +339.7%
Contains more PotassiumPotassium +1082.2%
Contains more IronIron +875.2%
Contains more CopperCopper +2140.5%
Contains more ZincZinc +664.1%
Contains more PhosphorusPhosphorus +551.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +496.4%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +400%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin EVitamin E +136.1%
Contains more Vitamin B1Vitamin B1 +393.8%
Contains more Vitamin B2Vitamin B2 +1142.9%
Contains more Vitamin B3Vitamin B3 +187.3%
Contains more Vitamin B5Vitamin B5 +212.2%
Contains more Vitamin B6Vitamin B6 +438.6%
Contains more Vitamin KVitamin K +3257.1%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +417.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Soybean raw DV% diff.
Copper 0.074mg 1.658mg 176%
Iron 1.61mg 15.7mg 176%
Folate 7µg 375µg 92%
Manganese 0.422mg 2.517mg 91%
Phosphorus 108mg 704mg 85%
Polyunsaturated fat 0.774g 11.255g 70%
Protein 3.74g 36.49g 66%
Vitamin B2 0.07mg 0.87mg 62%
Vitamin B1 0.177mg 0.874mg 58%
Magnesium 48mg 280mg 55%
Potassium 152mg 1797mg 48%
Sodium 1104mg 2mg 48%
Zinc 0.64mg 4.89mg 39%
Vitamin K 1.4µg 47µg 38%
Selenium 33.5µg 17.8µg 29%
Fats 3.34g 19.94g 26%
Vitamin B6 0.07mg 0.377mg 24%
Calcium 63mg 277mg 21%
Fiber 4g 9.3g 21%
Calories 60kcal 446kcal 19%
Choline 22.4mg 115.9mg 17%
Saturated fat 0.214g 2.884g 12%
Vitamin B5 0.254mg 0.793mg 11%
Carbs 5.83g 30.16g 8%
Vitamin B3 0.565mg 1.623mg 7%
Monounsaturated fat 2.182g 4.404g 6%
Vitamin C 0.3mg 6mg 6%
Vitamin E 0.36mg 0.85mg 3%
Net carbs 1.83g 20.86g N/A
Sugar 0.92g 7.33g N/A
Starch 0.64g 0%
Vitamin A 5µg 1µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.591mg 0%
Threonine 0.167mg 1.766mg 0%
Isoleucine 0.146mg 1.971mg 0%
Leucine 0.292mg 3.309mg 0%
Lysine 0.264mg 2.706mg 0%
Methionine 0.076mg 0.547mg 0%
Phenylalanine 0.161mg 2.122mg 0%
Valine 0.189mg 2.029mg 0%
Histidine 0.119mg 1.097mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +880.3%
Contains more ProteinProtein +875.7%
Contains more FatsFats +497%
Contains more CarbsCarbs +417.3%
Contains more OtherOther +44.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -92.6%
Contains more Mono. FatMonounsaturated fat +101.8%
Contains more Poly. FatPolyunsaturated fat +1354.1%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.