Pastry vs. Soybean raw — In-Depth Nutrition Comparison
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A recap on differences between pastry and soybean raw
- Soybean raw is higher than pastry in copper, iron, phosphorus, manganese, folate, magnesium, potassium, vitamin B2, vitamin B1, and zinc.
- Soybean raw covers your daily copper needs 172% more than pastry.
- The glycemic index of soybean raw is lower.
Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Soybeans, mature seeds, 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.
| Contains more SeleniumSelenium | +36% |
| Contains more MagnesiumMagnesium | +1650% |
| Contains more CalciumCalcium | +2670% |
| Contains more PotassiumPotassium | +2845.9% |
| Contains more IronIron | +513.3% |
| Contains more CopperCopper | +1354.4% |
| Contains more ZincZinc | +822.6% |
| Contains more PhosphorusPhosphorus | +1073.3% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +415.8% |
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.
| Contains more Vitamin B3Vitamin B3 | +156.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +57.4% |
| Contains more Vitamin B1Vitamin B1 | +119.6% |
| Contains more Vitamin B2Vitamin B2 | +207.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1695.2% |
| Contains more Vitamin KVitamin K | +191.9% |
| Contains more FolateFolate | +380.8% |
| Contains more CholineCholine | +1710.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.114mg | 1.658mg | 172% |
| Iron | 2.56mg | 15.7mg | 164% |
| Phosphorus | 60mg | 704mg | 92% |
| Manganese | 0.488mg | 2.517mg | 88% |
| Folate | 78µg | 375µg | 74% |
| Magnesium | 16mg | 280mg | 63% |
| Protein | 7.3g | 36.49g | 58% |
| Potassium | 61mg | 1797mg | 51% |
| Vitamin B2 | 0.283mg | 0.87mg | 45% |
| Monounsaturated fat | 21.597g | 4.404g | 43% |
| Polyunsaturated fat | 4.894g | 11.255g | 42% |
| Zinc | 0.53mg | 4.89mg | 40% |
| Vitamin B1 | 0.398mg | 0.874mg | 40% |
| Fiber | 1.5g | 9.3g | 31% |
| Saturated fat | 9.643g | 2.884g | 31% |
| Fats | 38.1g | 19.94g | 28% |
| Calcium | 10mg | 277mg | 27% |
| Vitamin B6 | 0.021mg | 0.377mg | 27% |
| Vitamin K | 16.1µg | 47µg | 26% |
| Choline | 6.4mg | 115.9mg | 20% |
| Vitamin B3 | 4.168mg | 1.623mg | 16% |
| Vitamin B5 | 0mg | 0.793mg | 16% |
| Selenium | 24.2µg | 17.8µg | 12% |
| Sodium | 249mg | 2mg | 11% |
| Vitamin C | 0mg | 6mg | 7% |
| Calories | 551kcal | 446kcal | 5% |
| Carbs | 45.1g | 30.16g | 5% |
| Vitamin E | 0.54mg | 0.85mg | 2% |
| Net carbs | 43.6g | 20.86g | N/A |
| Sugar | 0.74g | 7.33g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.085mg | 0.591mg | 0% |
| Threonine | 0.196mg | 1.766mg | 0% |
| Isoleucine | 0.272mg | 1.971mg | 0% |
| Leucine | 0.508mg | 3.309mg | 0% |
| Lysine | 0.142mg | 2.706mg | 0% |
| Methionine | 0.129mg | 0.547mg | 0% |
| Phenylalanine | 0.362mg | 2.122mg | 0% |
| Valine | 0.308mg | 2.029mg | 0% |
| Histidine | 0.156mg | 1.097mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.3 g
Fats:
38.1 g
Carbs:
45.1 g
Water:
8.5 g
Other:
1 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +91.1% |
| Contains more CarbsCarbs | +49.5% |
| Contains more ProteinProtein | +399.9% |
| Contains more OtherOther | +387% |
~equal in
Water
~8.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.643 g
Monounsaturated fat:
Mono. Fat
21.597 g
Polyunsaturated fat:
Poly. Fat
4.894 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +390.4% |
| Contains less Sat. FatSaturated fat | -70.1% |
| Contains more Poly. FatPolyunsaturated fat | +130% |