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Soybean meal vs Seed - In-Depth Nutrition Comparison

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A recap on differences between Soybean meal and Seed

  • Soybean meal is higher in Copper, Iron, Folate, Potassium, and Manganese, yet Seed is higher in Selenium, Vitamin B3, Calcium, and Phosphorus.
  • Soybean meal covers your daily Copper needs 120% more than Seed.
  • Soybean meal contains 6 times more Folate than Seed. While Soybean meal contains 303µg of Folate, Seed contains only 49µg.
  • The amount of Saturated Fat in Soybean meal is lower.

Food varieties used in this article are Soy meal, defatted, raw and Seeds, chia seeds, dried.

Infographic

Soybean meal vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +77.5%
Contains more Potassium +511.8%
Contains less Sodium -81.3%
Contains more Zinc +10.5%
Contains more Copper +116.5%
Contains more Calcium +158.6%
Contains more Phosphorus +22.7%
Equal in Magnesium - 335
Equal in Zinc - 4.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Iron +77.5%
Contains more Potassium +511.8%
Contains less Sodium -81.3%
Contains more Zinc +10.5%
Contains more Copper +116.5%
Contains more Calcium +158.6%
Contains more Phosphorus +22.7%
Equal in Magnesium - 335
Equal in Zinc - 4.58

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
:
4
Seed
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +47.6%
Contains more Folate +518.4%
Contains more Vitamin A +35%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +241.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
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%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +47.6%
Contains more Folate +518.4%
Contains more Vitamin A +35%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +241.3%

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.
Soybean meal Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Seed Opinion
Net carbs 35.89g 7.72g Soybean meal
Protein 49.2g 16.54g Soybean meal
Fats 2.39g 30.74g Seed
Carbs 35.89g 42.12g Seed
Calories 337kcal 486kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber g 34.4g Seed
Calcium 244mg 631mg Seed
Iron 13.7mg 7.72mg Soybean meal
Magnesium 306mg 335mg Seed
Phosphorus 701mg 860mg Seed
Potassium 2490mg 407mg Soybean meal
Sodium 3mg 16mg Soybean meal
Zinc 5.06mg 4.58mg Soybean meal
Copper 2mg 0.924mg Soybean meal
Vitamin A 40IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Soybean meal
Vitamin D 0µg µg Soybean meal
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.691mg 0.62mg Soybean meal
Vitamin B2 0.251mg 0.17mg Soybean meal
Vitamin B3 2.587mg 8.83mg Seed
Vitamin B5 1.976mg mg Soybean meal
Vitamin B6 0.569mg mg Soybean meal
Folate 303µg 49µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.653mg 0.436mg Soybean meal
Threonine 1.952mg 0.709mg Soybean meal
Isoleucine 2.18mg 0.801mg Soybean meal
Leucine 3.66mg 1.371mg Soybean meal
Lysine 2.991mg 0.97mg Soybean meal
Methionine 0.606mg 0.588mg Soybean meal
Phenylalanine 2.346mg 1.016mg Soybean meal
Valine 2.243mg 0.95mg Soybean meal
Histidine 1.212mg 0.531mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Soybean meal
Saturated Fat 0.268g 3.33g Soybean meal
Monounsaturated Fat 0.409g 2.309g Seed
Polyunsaturated fat 1.045g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Soybean meal
35
Seed
Mineral Summary Score
266
Soybean meal
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
295%
Soybean meal
99%
Seed
Carbohydrates
36%
Soybean meal
42%
Seed
Fats
11%
Soybean meal
142%
Seed

Comparison summary

Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 3.062g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 53)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.