Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Seed vs Soybean - In-Depth Nutrition Comparison

Compare

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.

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" 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 less Sodium -87.5%
Contains more Copper +79.4%
Equal in Zinc - 4.89
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
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 less Sodium -87.5%
Contains more Copper +79.4%
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 E +70%
Contains more Vitamin C +275%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Folate +665.3%
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%
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 A +145.5%
Contains more Vitamin B3 +444.1%
Contains more Vitamin E +70%
Contains more Vitamin C +275%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Folate +665.3%

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

All nutrients comparison - raw data values

Nutrient Seed Soybean Opinion
Net carbs 7.72g 20.86g Soybean
Protein 16.54g 36.49g Soybean
Fats 30.74g 19.94g Seed
Carbs 42.12g 30.16g Seed
Calories 486kcal 446kcal Seed
Starch g g
Fructose g g
Sugar g 7.33g Seed
Fiber 34.4g 9.3g Seed
Calcium 631mg 277mg Seed
Iron 7.72mg 15.7mg Soybean
Magnesium 335mg 280mg Seed
Phosphorus 860mg 704mg Seed
Potassium 407mg 1797mg Soybean
Sodium 16mg 2mg Soybean
Zinc 4.58mg 4.89mg Soybean
Copper 0.924mg 1.658mg Soybean
Vitamin A 54IU 22IU Seed
Vitamin E 0.5mg 0.85mg Soybean
Vitamin D IU 0IU Soybean
Vitamin D µg 0µg Soybean
Vitamin C 1.6mg 6mg Soybean
Vitamin B1 0.62mg 0.874mg Soybean
Vitamin B2 0.17mg 0.87mg Soybean
Vitamin B3 8.83mg 1.623mg Seed
Vitamin B5 mg 0.793mg Soybean
Vitamin B6 mg 0.377mg Soybean
Folate 49µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K µg 47µg Soybean
Tryptophan 0.436mg 0.591mg Soybean
Threonine 0.709mg 1.766mg Soybean
Isoleucine 0.801mg 1.971mg Soybean
Leucine 1.371mg 3.309mg Soybean
Lysine 0.97mg 2.706mg Soybean
Methionine 0.588mg 0.547mg Seed
Phenylalanine 1.016mg 2.122mg Soybean
Valine 0.95mg 2.029mg Soybean
Histidine 0.531mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Soybean
Saturated Fat 3.33g 2.884g Soybean
Monounsaturated Fat 2.309g 4.404g Soybean
Polyunsaturated fat 23.665g 11.255g 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

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

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.

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.