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Soybean raw vs. Apple strudel — In-Depth Nutrition Comparison

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Important differences between soybean raw and apple strudel

  • Apple strudel has less iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Soybean raw's daily need coverage for iron is 191% more.
  • Soybean raw has 55 times more copper than apple strudel. Soybean raw has 1.658mg of copper, while apple strudel has 0.03mg.
  • Apple strudel has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Strudel, apple.

Infographic

Soybean raw vs Apple strudel 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +3011.1%
Contains more CalciumCalcium +1746.7%
Contains more PotassiumPotassium +1106%
Contains more IronIron +3638.1%
Contains more CopperCopper +5426.7%
Contains more ZincZinc +2473.7%
Contains more PhosphorusPhosphorus +2033.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1224.7%
Contains more SeleniumSelenium +191.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +252.9%
Contains more Vitamin B1Vitamin B1 +2085%
Contains more Vitamin B2Vitamin B2 +3380%
Contains more Vitamin B3Vitamin B3 +391.8%
Contains more Vitamin B5Vitamin B5 +193.7%
Contains more Vitamin B6Vitamin B6 +719.6%
Contains more Vitamin KVitamin K +1520.7%
Contains more FolateFolate +1239.3%
Contains more CholineCholine +566.1%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +67.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more ProteinProtein +1005.8%
Contains more FatsFats +78%
Contains more OtherOther +441.1%
Contains more CarbsCarbs +36.3%
Contains more WaterWater +409.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains more Mono. FatMonounsaturated fat +34.8%
Contains more Poly. FatPolyunsaturated fat +111.8%
Contains less Sat. FatSaturated fat -29.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Apple strudel DV% diff.
Iron 15.7mg 0.42mg 191%
Copper 1.658mg 0.03mg 181%
Manganese 2.517mg 0.19mg 101%
Phosphorus 704mg 33mg 96%
Folate 375µg 28µg 87%
Vitamin B1 0.874mg 0.04mg 70%
Protein 36.49g 3.3g 66%
Magnesium 280mg 9mg 65%
Vitamin B2 0.87mg 0.025mg 65%
Potassium 1797mg 149mg 48%
Zinc 4.89mg 0.19mg 43%
Polyunsaturated fat 11.255g 5.315g 40%
Vitamin K 47µg 2.9µg 37%
Fiber 9.3g 2.2g 28%
Calcium 277mg 15mg 26%
Vitamin B6 0.377mg 0.046mg 25%
Selenium 17.8µg 6.1µg 21%
Choline 115.9mg 17.4mg 18%
Fats 19.94g 11.2g 13%
Vitamin B5 0.793mg 0.27mg 10%
Vitamin B12 0µg 0.22µg 9%
Calories 446kcal 274kcal 9%
Vitamin B3 1.623mg 0.33mg 8%
Lysine 2.706mg 153mg 7%
Sodium 2mg 135mg 6%
Vitamin C 6mg 1.7mg 5%
Saturated fat 2.884g 2.044g 4%
Vitamin E 0.85mg 1.42mg 4%
Carbs 30.16g 41.1g 4%
Monounsaturated fat 4.404g 3.267g 3%
Cholesterol 0mg 6mg 2%
Vitamin A 1µg 6µg 1%
Net carbs 20.86g 38.9g N/A
Sugar 7.33g 25.75g N/A
Tryptophan 0.591mg 0.039mg 0%
Threonine 1.766mg 0.119mg 0%
Isoleucine 1.971mg 0.147mg 0%
Leucine 3.309mg 0.257mg 0%
Methionine 0.547mg 0.067mg 0%
Phenylalanine 2.122mg 0.151mg 0%
Valine 2.029mg 0.164mg 0%
Histidine 1.097mg 0.076mg 0%
Omega-3 - DHA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Apple strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
12%
Apple strudel
Minerals Daily Need Coverage Score
244%
Soybean raw
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 18.42g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 133mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Apple strudel
Apple strudel is lower in Saturated fat (difference - 0.84g)
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $3.4)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.