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Mangosteen vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on the differences between mangosteen and soybean raw

  • Soybean raw is higher than mangosteen in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw covers your daily iron needs 193% more than mangosteen.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Mangosteen, canned, syrup pack and Soybeans, mature seeds, raw.

Infographic

Mangosteen 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 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 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 +2053.8%
Contains more CalciumCalcium +2208.3%
Contains more PotassiumPotassium +3643.8%
Contains more IronIron +5133.3%
Contains more CopperCopper +2302.9%
Contains more ZincZinc +2228.6%
Contains more PhosphorusPhosphorus +8700%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +2367.6%

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.
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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 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 AVitamin A +100%
Contains more Vitamin CVitamin C +106.9%
Contains more Vitamin B1Vitamin B1 +1518.5%
Contains more Vitamin B2Vitamin B2 +1511.1%
Contains more Vitamin B3Vitamin B3 +467.5%
Contains more Vitamin B5Vitamin B5 +2378.1%
Contains more Vitamin B6Vitamin B6 +1994.4%
Contains more FolateFolate +1109.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mangosteen Soybean raw DV% diff.
Iron 0.3mg 15.7mg 193%
Copper 0.069mg 1.658mg 177%
Manganese 0.102mg 2.517mg 105%
Phosphorus 8mg 704mg 99%
Folate 31µg 375µg 86%
Polyunsaturated fat 11.255g 75%
Protein 0.41g 36.49g 72%
Vitamin B1 0.054mg 0.874mg 68%
Magnesium 13mg 280mg 64%
Vitamin B2 0.054mg 0.87mg 63%
Potassium 48mg 1797mg 51%
Zinc 0.21mg 4.89mg 43%
Vitamin K 47µg 39%
Selenium 17.8µg 32%
Fiber 1.8g 9.3g 30%
Fats 0.58g 19.94g 30%
Vitamin B6 0.018mg 0.377mg 28%
Calcium 12mg 277mg 27%
Choline 115.9mg 21%
Calories 73kcal 446kcal 19%
Vitamin B5 0.032mg 0.793mg 15%
Saturated fat 2.884g 13%
Monounsaturated fat 4.404g 11%
Vitamin B3 0.286mg 1.623mg 8%
Vitamin E 0.85mg 6%
Carbs 17.91g 30.16g 4%
Vitamin C 2.9mg 6mg 3%
Net carbs 16.11g 20.86g N/A
Sugar 7.33g N/A
Sodium 7mg 2mg 0%
Vitamin A 2µg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 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 +847.8%
Contains more ProteinProtein +8800%
Contains more FatsFats +3337.9%
Contains more CarbsCarbs +68.4%
Contains more OtherOther +2943.8%

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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.