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  6. Soybean meal vs. Mustard

Soybean meal vs. Mustard — In-Depth Nutrition Comparison

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A recap on differences between soybean meal and mustard

  • Soybean meal is higher in copper, iron, manganese, phosphorus, folate, potassium, magnesium, and vitamin B1, yet mustard is higher in selenium.
  • Soybean meal covers your daily copper needs 214% more than mustard.
  • Soybean meal contains 43 times more folate than mustard. While soybean meal contains 303µg of folate, mustard contains only 7µg.
  • The amount of sodium in soybean meal is lower.
  • The glycemic index of mustard is lower.

Food varieties used in this article are Soy meal, defatted, raw and Mustard, prepared, yellow.

Infographic

Soybean meal vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +537.5%
Contains more CalciumCalcium +287.3%
Contains more PotassiumPotassium +1538.2%
Contains more IronIron +750.9%
Contains more CopperCopper +2602.7%
Contains more ZincZinc +690.6%
Contains more PhosphorusPhosphorus +549.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +800.5%
Contains more SeleniumSelenium +915.2%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin B1Vitamin B1 +290.4%
Contains more Vitamin B2Vitamin B2 +258.6%
Contains more Vitamin B3Vitamin B3 +357.9%
Contains more Vitamin B5Vitamin B5 +678%
Contains more Vitamin B6Vitamin B6 +712.9%
Contains more FolateFolate +4228.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Mustard DV% diff.
Copper 2mg 0.074mg 214%
Iron 13.7mg 1.61mg 151%
Manganese 3.8mg 0.422mg 147%
Protein 49.2g 3.74g 91%
Phosphorus 701mg 108mg 85%
Folate 303µg 7µg 74%
Potassium 2490mg 152mg 69%
Magnesium 306mg 48mg 61%
Selenium 3.3µg 33.5µg 55%
Sodium 3mg 1104mg 48%
Vitamin B1 0.691mg 0.177mg 43%
Zinc 5.06mg 0.64mg 40%
Vitamin B6 0.569mg 0.07mg 38%
Vitamin B5 1.976mg 0.254mg 34%
Calcium 244mg 63mg 18%
Fiber 4g 16%
Vitamin B2 0.251mg 0.07mg 14%
Calories 337kcal 60kcal 14%
Vitamin B3 2.587mg 0.565mg 13%
Carbs 35.89g 5.83g 10%
Choline 22.4mg 4%
Monounsaturated fat 0.409g 2.182g 4%
Vitamin E 0.36mg 2%
Polyunsaturated fat 1.045g 0.774g 2%
Vitamin K 1.4µg 1%
Fats 2.39g 3.34g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 35.89g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Vitamin A 2µg 5µg 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.268g 0.214g 0%
Tryptophan 0.653mg 0.009mg 0%
Threonine 1.952mg 0.167mg 0%
Isoleucine 2.18mg 0.146mg 0%
Leucine 3.66mg 0.292mg 0%
Lysine 2.991mg 0.264mg 0%
Methionine 0.606mg 0.076mg 0%
Phenylalanine 2.346mg 0.161mg 0%
Valine 2.243mg 0.189mg 0%
Histidine 1.212mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +1215.5%
Contains more CarbsCarbs +515.6%
Contains more OtherOther +65.6%
Contains more FatsFats +39.7%
Contains more WaterWater +1106.3%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Poly. FatPolyunsaturated fat +35%
Contains less Sat. FatSaturated fat -20.1%
Contains more Mono. FatMonounsaturated fat +433.5%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.