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Seed vs Soybean meal - In-Depth Nutrition Comparison

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A recap on differences between Seed and Soybean meal

  • Seed is higher in Selenium, Vitamin B3, Calcium, and Phosphorus, yet Soybean meal is higher in Copper, Iron, Folate, Potassium, and Manganese.
  • Soybean meal covers your daily Copper needs 120% more than Seed.
  • Seed contains 17 times more Selenium than Soybean meal. While Seed contains 55.2µg of Selenium, Soybean meal contains only 3.3µg.
  • The amount of Saturated Fat in Soybean meal is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Soy meal, defatted, raw.

Infographic

Seed vs Soybean meal 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
Contains more Calcium +158.6%
Contains more Phosphorus +22.7%
Contains more Iron +77.5%
Contains more Potassium +511.8%
Contains less Sodium -81.3%
Contains more Zinc +10.5%
Contains more Copper +116.5%
Equal in Magnesium - 306
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains more Calcium +158.6%
Contains more Phosphorus +22.7%
Contains more Iron +77.5%
Contains more Potassium +511.8%
Contains less Sodium -81.3%
Contains more Zinc +10.5%
Contains more Copper +116.5%
Equal in Magnesium - 306

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
4
:
Contains more Vitamin A +35%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +241.3%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +47.6%
Contains more Folate +518.4%
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 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin A +35%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +241.3%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +47.6%
Contains more Folate +518.4%

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 meal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Soybean meal Opinion
Net carbs 7.72g 35.89g Soybean meal
Protein 16.54g 49.2g Soybean meal
Fats 30.74g 2.39g Seed
Carbs 42.12g 35.89g Seed
Calories 486kcal 337kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber 34.4g g Seed
Calcium 631mg 244mg Seed
Iron 7.72mg 13.7mg Soybean meal
Magnesium 335mg 306mg Seed
Phosphorus 860mg 701mg Seed
Potassium 407mg 2490mg Soybean meal
Sodium 16mg 3mg Soybean meal
Zinc 4.58mg 5.06mg Soybean meal
Copper 0.924mg 2mg Soybean meal
Vitamin A 54IU 40IU Seed
Vitamin E 0.5mg mg Seed
Vitamin D IU 0IU Soybean meal
Vitamin D µg 0µg Soybean meal
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.691mg Soybean meal
Vitamin B2 0.17mg 0.251mg Soybean meal
Vitamin B3 8.83mg 2.587mg Seed
Vitamin B5 mg 1.976mg Soybean meal
Vitamin B6 mg 0.569mg Soybean meal
Folate 49µg 303µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.436mg 0.653mg Soybean meal
Threonine 0.709mg 1.952mg Soybean meal
Isoleucine 0.801mg 2.18mg Soybean meal
Leucine 1.371mg 3.66mg Soybean meal
Lysine 0.97mg 2.991mg Soybean meal
Methionine 0.588mg 0.606mg Soybean meal
Phenylalanine 1.016mg 2.346mg Soybean meal
Valine 0.95mg 2.243mg Soybean meal
Histidine 0.531mg 1.212mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Soybean meal
Saturated Fat 3.33g 0.268g Soybean meal
Monounsaturated Fat 2.309g 0.409g Seed
Polyunsaturated fat 23.665g 1.045g Seed

Which food is preferable for your diet?

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

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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
63
Soybean meal
Mineral Summary Score
195
Seed
266
Soybean meal

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
295%
Soybean meal
Carbohydrates
42%
Seed
36%
Soybean meal
Fats
142%
Seed
11%
Soybean meal

Comparison summary

Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 3.062g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 53)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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

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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.