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  6. Seed vs. Soybean raw

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

Seed vs Soybean raw 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
5
:
5
Soybean raw
Soybean raw
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Contains more Selenium +210.1%
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
Equal in Manganese - 2.517
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Contains more Selenium +210.1%
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
Equal in Manganese - 2.517

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
2
:
9
Soybean raw
Soybean raw
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%
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 raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Soybean raw
Soybean raw
Contains more Fats +54.2%
Contains more Carbs +39.7%
Contains more Protein +120.6%
Contains more Water +47.2%
Equal in Other - 4.87
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 raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +54.2%
Contains more Carbs +39.7%
Contains more Protein +120.6%
Contains more Water +47.2%
Equal in Other - 4.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
1
:
2
Soybean raw
Soybean raw
Contains more Polyunsaturated fat +110.3%
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +90.7%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Polyunsaturated fat +110.3%
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +90.7%

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 raw
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 raw Opinion
Net carbs 7.72g 20.86g Soybean raw
Protein 16.54g 36.49g Soybean raw
Fats 30.74g 19.94g Seed
Carbs 42.12g 30.16g Seed
Calories 486kcal 446kcal Seed
Sugar 7.33g Seed
Fiber 34.4g 9.3g Seed
Calcium 631mg 277mg Seed
Iron 7.72mg 15.7mg Soybean raw
Magnesium 335mg 280mg Seed
Phosphorus 860mg 704mg Seed
Potassium 407mg 1797mg Soybean raw
Sodium 16mg 2mg Soybean raw
Zinc 4.58mg 4.89mg Soybean raw
Copper 0.924mg 1.658mg Soybean raw
Manganese 2.723mg 2.517mg Seed
Selenium 55.2µg 17.8µg Seed
Vitamin A 54IU 22IU Seed
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.5mg 0.85mg Soybean raw
Vitamin C 1.6mg 6mg Soybean raw
Vitamin B1 0.62mg 0.874mg Soybean raw
Vitamin B2 0.17mg 0.87mg Soybean raw
Vitamin B3 8.83mg 1.623mg Seed
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.377mg Soybean raw
Folate 49µg 375µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.436mg 0.591mg Soybean raw
Threonine 0.709mg 1.766mg Soybean raw
Isoleucine 0.801mg 1.971mg Soybean raw
Leucine 1.371mg 3.309mg Soybean raw
Lysine 0.97mg 2.706mg Soybean raw
Methionine 0.588mg 0.547mg Seed
Phenylalanine 1.016mg 2.122mg Soybean raw
Valine 0.95mg 2.029mg Soybean raw
Histidine 0.531mg 1.097mg Soybean raw
Trans Fat 0.14g 0g Soybean raw
Saturated Fat 3.33g 2.884g Soybean raw
Monounsaturated Fat 2.309g 4.404g Soybean raw
Polyunsaturated fat 23.665g 11.255g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
Minerals Daily Need Coverage Score
221%
Seed
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.446g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean raw
Soybean raw 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

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 raw - 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.