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Seed vs Soybean - In-Depth Nutrition Comparison

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The main differences between Seed and Soybean

  • Seed is richer in Fiber, Selenium, Vitamin B3, Calcium, and Phosphorus, yet Soybean is richer in Iron, Copper, Folate, Vitamin B2, and Potassium.
  • Daily need coverage for Fiber from Seed is 100% higher.
  • Seed contains 5 times more Vitamin B3 than Soybean. Seed contains 8.83mg of Vitamin B3, while Soybean contains 1.623mg.

Food types used in this article are Seeds, chia seeds, dried and Soybeans, mature seeds, raw.

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Seed vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
3
:
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Contains more Iron +103.4%
Contains more Potassium +341.5%
Contains more Copper +79.4%
Contains less Sodium -87.5%
Equal in Zinc - 4.89
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Contains more Iron +103.4%
Contains more Potassium +341.5%
Contains more Copper +79.4%
Contains less Sodium -87.5%
Equal in Zinc - 4.89

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
2
:
Contains more Vitamin A +145.5%
Contains more Vitamin B3 +444.1%
Contains more Vitamin C +275%
Contains more Vitamin E +70%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Folate +665.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin A +145.5%
Contains more Vitamin B3 +444.1%
Contains more Vitamin C +275%
Contains more Vitamin E +70%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Folate +665.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
85
Soybean
Mineral Summary Score
195
Seed
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
219%
Soybean
Carbohydrates
42%
Seed
30%
Soybean
Fats
142%
Seed
92%
Soybean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.446g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Seed Soybean Opinion
Calories 486 446 Seed
Protein 16.54 36.49 Soybean
Fats 30.74 19.94 Seed
Vitamin C 1.6 6 Soybean
Carbs 42.12 30.16 Seed
Cholesterol 0 0
Vitamin D 0 Soybean
Iron 7.72 15.7 Soybean
Calcium 631 277 Seed
Potassium 407 1797 Soybean
Magnesium 335 280 Seed
Sugar 7.33 Seed
Fiber 34.4 9.3 Seed
Copper 0.924 1.658 Soybean
Zinc 4.58 4.89 Soybean
Starch
Phosphorus 860 704 Seed
Sodium 16 2 Soybean
Vitamin A 54 22 Seed
Vitamin E 0.5 0.85 Soybean
Vitamin D 0 Soybean
Vitamin B1 0.62 0.874 Soybean
Vitamin B2 0.17 0.87 Soybean
Vitamin B3 8.83 1.623 Seed
Vitamin B5 0.793 Soybean
Vitamin B6 0.377 Soybean
Vitamin B12 0 0
Vitamin K 47 Soybean
Folate 49 375 Soybean
Trans Fat 0.14 0 Soybean
Saturated Fat 3.33 2.884 Soybean
Monounsaturated Fat 2.309 4.404 Soybean
Polyunsaturated fat 23.665 11.255 Seed
Tryptophan 0.436 0.591 Soybean
Threonine 0.709 1.766 Soybean
Isoleucine 0.801 1.971 Soybean
Leucine 1.371 3.309 Soybean
Lysine 0.97 2.706 Soybean
Methionine 0.588 0.547 Seed
Phenylalanine 1.016 2.122 Soybean
Valine 0.95 2.029 Soybean
Histidine 0.531 1.097 Soybean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.