Pico de gallo vs. Soybean raw — In-Depth Nutrition Comparison
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A recap on differences between pico de gallo and soybean raw
- Pico de gallo is higher in vitamin A, yet soybean raw is higher in iron and calcium.
- Soybean raw covers your daily iron needs 196% more than pico de gallo.
- Pico de gallo contains 235 times more sodium than soybean raw. While pico de gallo contains 469mg of sodium, soybean raw contains only 2mg.
Food varieties used in this article are PACE, Pico De Gallo and Soybeans, mature seeds, 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.
| Contains more CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -99.6% |
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 CVitamin C | +57.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +930.4% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +221.5% |
| Contains more OtherOther | +85.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0mg | 15.7mg | 196% |
| Copper | 1.658mg | 184% | |
| Manganese | 2.517mg | 109% | |
| Phosphorus | 704mg | 101% | |
| Folate | 375µg | 94% | |
| Polyunsaturated fat | 11.255g | 75% | |
| Protein | 0g | 36.49g | 73% |
| Vitamin B1 | 0.874mg | 73% | |
| Magnesium | 280mg | 67% | |
| Vitamin B2 | 0.87mg | 67% | |
| Potassium | 1797mg | 53% | |
| Zinc | 4.89mg | 44% | |
| Vitamin K | 47µg | 39% | |
| Fiber | 9.3g | 37% | |
| Selenium | 17.8µg | 32% | |
| Fats | 0g | 19.94g | 31% |
| Vitamin B6 | 0.377mg | 29% | |
| Calcium | 0mg | 277mg | 28% |
| Choline | 115.9mg | 21% | |
| Calories | 31kcal | 446kcal | 21% |
| Sodium | 469mg | 2mg | 20% |
| Vitamin B5 | 0.793mg | 16% | |
| Saturated fat | 0g | 2.884g | 13% |
| Monounsaturated fat | 4.404g | 11% | |
| Vitamin B3 | 1.623mg | 10% | |
| Carbs | 9.38g | 30.16g | 7% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin C | 3.8mg | 6mg | 2% |
| Net carbs | 9.38g | 20.86g | N/A |
| Sugar | 6.25g | 7.33g | N/A |
| Vitamin A | 1µg | 0% | |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
83%
Minerals Daily Need Coverage Score
6%
244%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 467mg)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pico de gallo is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated fat?
Pico de gallo is lower in Saturated fat (difference - 2.884g)
Which food is lower in glycemic index?
Pico de gallo is lower in glycemic index (difference - 14)
Which food is cheaper?
Pico de gallo is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)