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Soybean meal vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between soybean meal and egg whites

  • Egg whites have less copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, zinc, and vitamin B6 than soybean meal.
  • Soybean meal covers your daily need for copper, 220% more than egg whites.
  • Soybean meal has 345 times more manganese than egg whites. While soybean meal has 3.8mg of manganese, egg whites have only 0.011mg.
  • The glycemic index of soybean meal is higher.

These are the specific foods used in this comparison Soy meal, defatted, raw and Egg, white, raw, fresh.

Infographic

Soybean meal vs Egg white 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +2681.8%
Contains more CalciumCalcium +3385.7%
Contains more PotassiumPotassium +1427.6%
Contains more IronIron +17025%
Contains more CopperCopper +8595.7%
Contains more ZincZinc +16766.7%
Contains more PhosphorusPhosphorus +4573.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +34445.5%
Contains more SeleniumSelenium +506.1%

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%
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17175%
Contains more Vitamin B3Vitamin B3 +2363.8%
Contains more Vitamin B5Vitamin B5 +940%
Contains more Vitamin B6Vitamin B6 +11280%
Contains more FolateFolate +7475%
Contains more Vitamin B2Vitamin B2 +74.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +351.4%
Contains more FatsFats +1305.9%
Contains more CarbsCarbs +4816.4%
Contains more OtherOther +785.7%
Contains more WaterWater +1161.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Egg white
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Egg white DV% diff.
Copper 2mg 0.023mg 220%
Iron 13.7mg 0.08mg 170%
Manganese 3.8mg 0.011mg 165%
Phosphorus 701mg 15mg 98%
Protein 49.2g 10.9g 77%
Folate 303µg 4µg 75%
Magnesium 306mg 11mg 70%
Potassium 2490mg 163mg 68%
Vitamin B1 0.691mg 0.004mg 57%
Zinc 5.06mg 0.03mg 46%
Vitamin B6 0.569mg 0.005mg 43%
Vitamin B5 1.976mg 0.19mg 36%
Selenium 3.3µg 20µg 30%
Calcium 244mg 7mg 24%
Vitamin B3 2.587mg 0.105mg 16%
Vitamin B2 0.251mg 0.439mg 14%
Calories 337kcal 52kcal 14%
Carbs 35.89g 0.73g 12%
Polyunsaturated fat 1.045g 0g 7%
Sodium 3mg 166mg 7%
Vitamin B12 0µg 0.09µg 4%
Fats 2.39g 0.17g 3%
Monounsaturated fat 0.409g 0g 1%
Saturated fat 0.268g 0g 1%
Net carbs 35.89g 0.73g N/A
Sugar 0.71g N/A
Vitamin A 2µg 0µg 0%
Choline 1.1mg 0%
Tryptophan 0.653mg 0.125mg 0%
Threonine 1.952mg 0.449mg 0%
Isoleucine 2.18mg 0.661mg 0%
Leucine 3.66mg 1.016mg 0%
Lysine 2.991mg 0.806mg 0%
Methionine 0.606mg 0.399mg 0%
Phenylalanine 2.346mg 0.686mg 0%
Valine 2.243mg 0.809mg 0%
Histidine 1.212mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
58%
Soybean meal
10%
Egg white
Minerals Daily Need Coverage Score
264%
Soybean meal
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 163mg)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.268g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 68)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.