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  6. Pea raw vs. Soybean raw

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

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Important differences between pea raw and soybean raw

  • Pea raw has more vitamin C; however, soybean raw has more iron, copper, manganese, phosphorus, folate, magnesium, vitamin B2, vitamin B1, and potassium.
  • Soybean raw's daily need coverage for iron is 178% more.
  • Pea raw has 7 times more vitamin C than soybean raw. Pea raw has 40mg of vitamin C, while soybean raw has 6mg.
  • Pea raw has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Peas, green, raw and Soybeans, mature seeds, raw.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +748.5%
Contains more CalciumCalcium +1008%
Contains more PotassiumPotassium +636.5%
Contains more IronIron +968%
Contains more CopperCopper +842%
Contains more ZincZinc +294.4%
Contains more PhosphorusPhosphorus +551.9%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +513.9%
Contains more SeleniumSelenium +888.9%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +566.7%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin EVitamin E +553.8%
Contains more Vitamin B1Vitamin B1 +228.6%
Contains more Vitamin B2Vitamin B2 +559.1%
Contains more Vitamin B5Vitamin B5 +662.5%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more Vitamin KVitamin K +89.5%
Contains more FolateFolate +476.9%
Contains more CholineCholine +308.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Soybean raw DV% diff.
Iron 1.47mg 15.7mg 178%
Copper 0.176mg 1.658mg 165%
Manganese 0.41mg 2.517mg 92%
Phosphorus 108mg 704mg 85%
Folate 65µg 375µg 78%
Polyunsaturated fat 0.187g 11.255g 74%
Protein 5.42g 36.49g 62%
Magnesium 33mg 280mg 59%
Vitamin B2 0.132mg 0.87mg 57%
Vitamin B1 0.266mg 0.874mg 51%
Potassium 244mg 1797mg 46%
Vitamin C 40mg 6mg 38%
Zinc 1.24mg 4.89mg 33%
Fats 0.4g 19.94g 30%
Selenium 1.8µg 17.8µg 29%
Calcium 25mg 277mg 25%
Vitamin K 24.8µg 47µg 19%
Calories 81kcal 446kcal 18%
Vitamin B6 0.169mg 0.377mg 16%
Choline 28.4mg 115.9mg 16%
Fiber 5.7g 9.3g 14%
Vitamin B5 0.104mg 0.793mg 14%
Saturated fat 0.071g 2.884g 13%
Monounsaturated fat 0.035g 4.404g 11%
Carbs 14.45g 30.16g 5%
Vitamin E 0.13mg 0.85mg 5%
Vitamin A 38µg 1µg 4%
Vitamin B3 2.09mg 1.623mg 3%
Net carbs 8.75g 20.86g N/A
Sugar 5.67g 7.33g N/A
Sodium 5mg 2mg 0%
Tryptophan 0.037mg 0.591mg 0%
Threonine 0.203mg 1.766mg 0%
Isoleucine 0.195mg 1.971mg 0%
Leucine 0.323mg 3.309mg 0%
Lysine 0.317mg 2.706mg 0%
Methionine 0.082mg 0.547mg 0%
Phenylalanine 0.2mg 2.122mg 0%
Valine 0.235mg 2.029mg 0%
Histidine 0.107mg 1.097mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +823.4%
Contains more ProteinProtein +573.2%
Contains more FatsFats +4885%
Contains more CarbsCarbs +108.7%
Contains more OtherOther +459.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -97.5%
Contains more Mono. FatMonounsaturated fat +12482.9%
Contains more Poly. FatPolyunsaturated fat +5918.7%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.