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Soybean meal vs. Egg — In-Depth Nutrition Comparison

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How are soybean meal and eggs different?

  • Soybean meal has more manganese, iron, phosphorus, magnesium, potassium, folate, and vitamin B1; however, eggs are richer in selenium and vitamin B12.
  • Soybean meal covers your daily need for manganese, 164% more than eggs.
  • Soybean meal has 31 times more magnesium than eggs. Soybean meal has 306mg of magnesium, while eggs have 10mg.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of eggs is 0.

Soy meal, defatted, raw and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Soybean meal vs Egg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +2960%
Contains more CalciumCalcium +388%
Contains more PotassiumPotassium +1876.2%
Contains more IronIron +1051.3%
Contains more ZincZinc +381.9%
Contains more PhosphorusPhosphorus +307.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +14515.4%
Contains more SeleniumSelenium +833.3%
~equal in Copper ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Egg
Egg
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +947%
Contains more Vitamin B3Vitamin B3 +3942.2%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +370.2%
Contains more FolateFolate +588.6%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Soybean meal Egg DV% diff.
Manganese 3.8mg 0.026mg 164%
Iron 13.7mg 1.19mg 156%
Cholesterol 0mg 373mg 124%
Phosphorus 701mg 172mg 76%
Protein 49.2g 12.58g 73%
Magnesium 306mg 10mg 70%
Potassium 2490mg 126mg 70%
Folate 303µg 44µg 65%
Choline 293.8mg 53%
Vitamin B1 0.691mg 0.066mg 52%
Selenium 3.3µg 30.8µg 50%
Vitamin B12 0µg 1.11µg 46%
Zinc 5.06mg 1.05mg 36%
Vitamin B6 0.569mg 0.121mg 34%
Vitamin B2 0.251mg 0.513mg 20%
Calcium 244mg 50mg 19%
Vitamin A 2µg 149µg 16%
Vitamin B3 2.587mg 0.064mg 16%
Saturated fat 0.268g 3.267g 14%
Fats 2.39g 10.61g 13%
Carbs 35.89g 1.12g 12%
Vitamin B5 1.976mg 1.398mg 12%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Monounsaturated fat 0.409g 4.077g 9%
Calories 337kcal 155kcal 9%
Vitamin E 1.03mg 7%
Sodium 3mg 124mg 5%
Polyunsaturated fat 1.045g 1.414g 2%
Net carbs 35.89g 1.12g N/A
Sugar 1.12g N/A
Copper 2mg 2mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.653mg 0.153mg 0%
Threonine 1.952mg 0.604mg 0%
Isoleucine 2.18mg 0.686mg 0%
Leucine 3.66mg 1.075mg 0%
Lysine 2.991mg 0.904mg 0%
Methionine 0.606mg 0.392mg 0%
Phenylalanine 2.346mg 0.668mg 0%
Valine 2.243mg 0.767mg 0%
Histidine 1.212mg 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +291.1%
Contains more CarbsCarbs +3104.5%
Contains more OtherOther +421.5%
Contains more FatsFats +343.9%
Contains more WaterWater +975.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +896.8%
Contains more Poly. FatPolyunsaturated fat +35.3%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.