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Rye vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between Rye and Soybean raw

  • The amount of Iron, Copper, Folate, Phosphorus, Vitamin B2, Vitamin B1, Magnesium, Potassium, Vitamin K, and Calcium in Soybean raw is higher than in Rye.
  • Soybean raw covers your daily Iron needs 163% more than Rye.

Specific food types used in this comparison are Rye grain and Soybeans, mature seeds, raw.

Infographic

Rye 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.
Contains more Calcium +1054.2%
Contains more Iron +497%
Contains more Magnesium +154.5%
Contains more Phosphorus +112%
Contains more Potassium +252.4%
Contains more Zinc +84.5%
Contains more Copper +351.8%
Contains more Selenium +28.1%
Equal in Sodium - 2
Equal in Manganese - 2.517
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +1054.2%
Contains more Iron +497%
Contains more Magnesium +154.5%
Contains more Phosphorus +112%
Contains more Potassium +252.4%
Contains more Zinc +84.5%
Contains more Copper +351.8%
Contains more Selenium +28.1%
Equal in Sodium - 2
Equal in Manganese - 2.517

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.
Rye
2
:
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +83.6%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +246.6%
Contains more Vitamin B6 +28.2%
Contains more Folate +886.8%
Contains more Vitamin K +696.6%
Equal in Vitamin E - 0.85
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +83.6%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +246.6%
Contains more Vitamin B6 +28.2%
Contains more Folate +886.8%
Contains more Vitamin K +696.6%
Equal in Vitamin E - 0.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +151.5%
Contains more Water +24.1%
Contains more Protein +252.9%
Contains more Fats +1123.3%
Contains more Other +210.2%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 Carbs +151.5%
Contains more Water +24.1%
Contains more Protein +252.9%
Contains more Fats +1123.3%
Contains more Other +210.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +2017.3%
Contains more Polyunsaturated fat +1367.4%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +2017.3%
Contains more Polyunsaturated fat +1367.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Soybean raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Soybean raw Opinion
Net carbs 60.76g 20.86g Rye
Protein 10.34g 36.49g Soybean raw
Fats 1.63g 19.94g Soybean raw
Carbs 75.86g 30.16g Rye
Calories 338kcal 446kcal Soybean raw
Fructose 0.11g Rye
Sugar 0.98g 7.33g Rye
Fiber 15.1g 9.3g Rye
Calcium 24mg 277mg Soybean raw
Iron 2.63mg 15.7mg Soybean raw
Magnesium 110mg 280mg Soybean raw
Phosphorus 332mg 704mg Soybean raw
Potassium 510mg 1797mg Soybean raw
Sodium 2mg 2mg
Zinc 2.65mg 4.89mg Soybean raw
Copper 0.367mg 1.658mg Soybean raw
Manganese 2.577mg 2.517mg Rye
Selenium 13.9µg 17.8µg Soybean raw
Vitamin A 11IU 22IU Soybean raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg 0.85mg
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.316mg 0.874mg Soybean raw
Vitamin B2 0.251mg 0.87mg Soybean raw
Vitamin B3 4.27mg 1.623mg Rye
Vitamin B5 1.456mg 0.793mg Rye
Vitamin B6 0.294mg 0.377mg Soybean raw
Folate 38µg 375µg Soybean raw
Vitamin K 5.9µg 47µg Soybean raw
Tryptophan 0.108mg 0.591mg Soybean raw
Threonine 0.289mg 1.766mg Soybean raw
Isoleucine 0.208mg 1.971mg Soybean raw
Leucine 0.563mg 3.309mg Soybean raw
Lysine 0.286mg 2.706mg Soybean raw
Methionine 0.153mg 0.547mg Soybean raw
Phenylalanine 0.435mg 2.122mg Soybean raw
Valine 0.317mg 2.029mg Soybean raw
Histidine 0.189mg 1.097mg Soybean raw
Saturated Fat 0.197g 2.884g Rye
Monounsaturated Fat 0.208g 4.404g Soybean raw
Polyunsaturated fat 0.767g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Rye
85%
Soybean raw
Minerals Daily Need Coverage Score
98%
Rye
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 6.35g)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.687g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.