Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Seed
  5. Compare
  6. Seed vs. Soybean

Seed vs. Soybean — In-Depth Nutrition Comparison

Compare

A recap on differences between Seed and Soybean

  • Seed is higher than Soybean in Fiber, Phosphorus, Selenium, Manganese, Magnesium, Copper, Calcium, Vitamin B3, Vitamin B1, and Iron.
  • Seed covers your daily Fiber needs 114% more than Soybean.
  • Seed contains 22 times more Vitamin B3 than Soybean. While Seed contains 8.83mg of Vitamin B3, Soybean contains only 0.399mg.

Food varieties used in this article are Seeds, chia seeds, dried and Soybeans, mature cooked, boiled, without salt.

Infographic

Seed vs Soybean 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.
Seed
Seed
8
:
2
Soybean
Soybean
Contains more Calcium +518.6%
Contains more Iron +50.2%
Contains more Magnesium +289.5%
Contains more Phosphorus +251%
Contains more Zinc +298.3%
Contains more Copper +127%
Contains more Manganese +230.5%
Contains more Selenium +656.2%
Contains more Potassium +26.5%
Contains less Sodium -93.8%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +518.6%
Contains more Iron +50.2%
Contains more Magnesium +289.5%
Contains more Phosphorus +251%
Contains more Zinc +298.3%
Contains more Copper +127%
Contains more Manganese +230.5%
Contains more Selenium +656.2%
Contains more Potassium +26.5%
Contains less Sodium -93.8%

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.
Seed
Seed
4
:
7
Soybean
Soybean
Contains more Vitamin A +500%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +2113%
Contains more Vitamin B2 +67.6%
Contains more Folate +10.2%
Equal in Vitamin C - 1.7
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +500%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +2113%
Contains more Vitamin B2 +67.6%
Contains more Folate +10.2%
Equal in Vitamin C - 1.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Soybean
Soybean
Contains more Fats +242.7%
Contains more Carbs +403.8%
Contains more Other +151.3%
Contains more Protein +10.1%
Contains more Water +978.4%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +242.7%
Contains more Carbs +403.8%
Contains more Other +151.3%
Contains more Protein +10.1%
Contains more Water +978.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Soybean
Soybean
Contains more Monounsaturated Fat +16.6%
Contains more Polyunsaturated fat +367.3%
Contains less Saturated Fat -61.1%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +16.6%
Contains more Polyunsaturated fat +367.3%
Contains less Saturated Fat -61.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Soybean Opinion
Net carbs 7.72g 2.36g Seed
Protein 16.54g 18.21g Soybean
Fats 30.74g 8.97g Seed
Carbs 42.12g 8.36g Seed
Calories 486kcal 172kcal Seed
Sugar 3g Seed
Fiber 34.4g 6g Seed
Calcium 631mg 102mg Seed
Iron 7.72mg 5.14mg Seed
Magnesium 335mg 86mg Seed
Phosphorus 860mg 245mg Seed
Potassium 407mg 515mg Soybean
Sodium 16mg 1mg Soybean
Zinc 4.58mg 1.15mg Seed
Copper 0.924mg 0.407mg Seed
Manganese 2.723mg 0.824mg Seed
Selenium 55.2µg 7.3µg Seed
Vitamin A 54IU 9IU Seed
Vitamin E 0.5mg 0.35mg Seed
Vitamin C 1.6mg 1.7mg Soybean
Vitamin B1 0.62mg 0.155mg Seed
Vitamin B2 0.17mg 0.285mg Soybean
Vitamin B3 8.83mg 0.399mg Seed
Vitamin B5 0.179mg Soybean
Vitamin B6 0.234mg Soybean
Folate 49µg 54µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.436mg 0.242mg Seed
Threonine 0.709mg 0.723mg Soybean
Isoleucine 0.801mg 0.807mg Soybean
Leucine 1.371mg 1.355mg Seed
Lysine 0.97mg 1.108mg Soybean
Methionine 0.588mg 0.224mg Seed
Phenylalanine 1.016mg 0.869mg Seed
Valine 0.95mg 0.831mg Seed
Histidine 0.531mg 0.449mg Seed
Trans Fat 0.14g 0g Soybean
Saturated Fat 3.33g 1.297g Soybean
Monounsaturated Fat 2.309g 1.981g Seed
Polyunsaturated fat 23.665g 5.064g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

People also compare

Seed
Seed vs Safflower
Safflower
Seed
Seed vs Sesame
Sesame
Seed
Seed vs Sunflower seed
Sunflower seed
Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw

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
35%
Seed
23%
Soybean
Minerals Daily Need Coverage Score
221%
Seed
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.033g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 3g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.