Seed vs Soybean raw - In-Depth Nutrition Comparison
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The main differences between Seed and Soybean raw
- Seed is richer in Fiber, Selenium, Vitamin B3, Calcium, and Phosphorus, yet Soybean raw 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 raw. Seed contains 8.83mg of Vitamin B3, while Soybean raw contains 1.623mg.
Food types used in this article are Seeds, chia seeds, dried and Soybeans, mature seeds, raw.
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
Contains
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Calcium
+127.8%
Contains
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Magnesium
+19.6%
Contains
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Phosphorus
+22.2%
Contains
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Iron
+103.4%
Contains
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Potassium
+341.5%
Contains
less
Sodium
-87.5%
Contains
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Copper
+79.4%
Equal in Zinc - 4.89
Contains
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Calcium
+127.8%
Contains
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Magnesium
+19.6%
Contains
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Phosphorus
+22.2%
Contains
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Iron
+103.4%
Contains
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Potassium
+341.5%
Contains
less
Sodium
-87.5%
Contains
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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
:
Contains
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Vitamin A
+145.5%
Contains
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Vitamin B3
+444.1%
Contains
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Vitamin E
+70%
Contains
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Vitamin C
+275%
Contains
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Vitamin B1
+41%
Contains
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Vitamin B2
+411.8%
Contains
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Folate
+665.3%
Contains
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Vitamin A
+145.5%
Contains
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Vitamin B3
+444.1%
Contains
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Vitamin E
+70%
Contains
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Vitamin C
+275%
Contains
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Vitamin B1
+41%
Contains
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Vitamin B2
+411.8%
Contains
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Folate
+665.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+54.2%
Contains
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Carbs
+39.7%
Contains
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Protein
+120.6%
Contains
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Water
+47.2%
Equal in Other - 4.87
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Contains
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Fats
+54.2%
Contains
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Carbs
+39.7%
Contains
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Protein
+120.6%
Contains
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Water
+47.2%
Equal in Other - 4.87
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+110.3%
Contains
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Saturated Fat
-13.4%
Contains
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Monounsaturated Fat
+90.7%
Saturated Fat:
3.33 g
Monounsaturated Fat:
2.309 g
Polyunsaturated fat:
23.665 g
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Contains
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Polyunsaturated fat
+110.3%
Contains
less
Saturated Fat
-13.4%
Contains
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Monounsaturated Fat
+90.7%
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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7.72g | 20.86g |
|
| Protein | 16.54g | 36.49g |
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| Fats | 30.74g | 19.94g |
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| Carbs | 42.12g | 30.16g |
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| Calories | 486kcal | 446kcal |
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| Sugar | 7.33g |
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| Fiber | 34.4g | 9.3g |
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| Calcium | 631mg | 277mg |
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| Iron | 7.72mg | 15.7mg |
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| Magnesium | 335mg | 280mg |
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| Phosphorus | 860mg | 704mg |
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| Potassium | 407mg | 1797mg |
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| Sodium | 16mg | 2mg |
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| Zinc | 4.58mg | 4.89mg |
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| Copper | 0.924mg | 1.658mg |
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| Vitamin A | 54IU | 22IU |
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| Vitamin A RAE | 1µg |
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| Vitamin E | 0.5mg | 0.85mg |
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| Vitamin C | 1.6mg | 6mg |
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| Vitamin B1 | 0.62mg | 0.874mg |
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| Vitamin B2 | 0.17mg | 0.87mg |
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| Vitamin B3 | 8.83mg | 1.623mg |
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| Vitamin B5 | 0.793mg |
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| Vitamin B6 | 0.377mg |
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| Folate | 49µg | 375µg |
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| Vitamin K | 47µg |
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| Tryptophan | 0.436mg | 0.591mg |
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| Threonine | 0.709mg | 1.766mg |
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| Isoleucine | 0.801mg | 1.971mg |
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| Leucine | 1.371mg | 3.309mg |
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| Lysine | 0.97mg | 2.706mg |
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| Methionine | 0.588mg | 0.547mg |
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| Phenylalanine | 1.016mg | 2.122mg |
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| Valine | 0.95mg | 2.029mg |
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| Histidine | 0.531mg | 1.097mg |
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| Trans Fat | 0.14g | 0g |
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| Saturated Fat | 3.33g | 2.884g |
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| Monounsaturated Fat | 2.309g | 4.404g |
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| Polyunsaturated fat | 23.665g | 11.255g |
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| Omega-6 - Linoleic acid | 5.835g |
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| Omega-3 - ALA | 17.83g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
85%
Minerals Daily Need Coverage Score
195%
252%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean raw is lower in Saturated Fat (difference - 0.446g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Seed is lower in Sugar (difference - 7.33g)
Which food is cheaper?
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.