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Soybean raw vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and avocadoes

  • Soybean raw is higher than avocadoes in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, zinc, and potassium.
  • Soybean raw covers your daily iron needs 189% more than avocadoes.
  • Soybean raw contains 18 times more manganese than avocadoes. While soybean raw contains 2.517mg of manganese, avocadoes contain only 0.142mg.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Avocados, raw, all commercial varieties.

Infographic

Soybean raw vs Avocado infographic
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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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +865.5%
Contains more CalciumCalcium +2208.3%
Contains more PotassiumPotassium +270.5%
Contains more IronIron +2754.5%
Contains more CopperCopper +772.6%
Contains more ZincZinc +664.1%
Contains more PhosphorusPhosphorus +1253.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +1672.5%
Contains more SeleniumSelenium +4350%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +1204.5%
Contains more Vitamin B2Vitamin B2 +569.2%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin KVitamin K +123.8%
Contains more FolateFolate +363%
Contains more CholineCholine +716.2%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +143.5%
Contains more Vitamin B5Vitamin B5 +75.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.738mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Avocado DV% diff.
Iron 15.7mg 0.55mg 189%
Copper 1.658mg 0.19mg 163%
Manganese 2.517mg 0.142mg 103%
Phosphorus 704mg 52mg 93%
Folate 375µg 81µg 74%
Protein 36.49g 2g 69%
Vitamin B1 0.874mg 0.067mg 67%
Polyunsaturated fat 11.255g 1.816g 63%
Magnesium 280mg 29mg 60%
Vitamin B2 0.87mg 0.13mg 57%
Potassium 1797mg 485mg 39%
Zinc 4.89mg 0.64mg 39%
Selenium 17.8µg 0.4µg 32%
Calcium 277mg 12mg 27%
Vitamin K 47µg 21µg 22%
Choline 115.9mg 14.2mg 18%
Calories 446kcal 160kcal 14%
Monounsaturated fat 4.404g 9.799g 13%
Vitamin B5 0.793mg 1.389mg 12%
Fiber 9.3g 6.7g 10%
Vitamin B6 0.377mg 0.257mg 9%
Fats 19.94g 14.66g 8%
Vitamin E 0.85mg 2.07mg 8%
Carbs 30.16g 8.53g 7%
Vitamin C 6mg 10mg 4%
Saturated fat 2.884g 2.126g 3%
Vitamin A 1µg 7µg 1%
Vitamin B3 1.623mg 1.738mg 1%
Net carbs 20.86g 1.83g N/A
Sugar 7.33g 0.66g N/A
Starch 0.11g 0%
Sodium 2mg 7mg 0%
Tryptophan 0.591mg 0.025mg 0%
Threonine 1.766mg 0.073mg 0%
Isoleucine 1.971mg 0.084mg 0%
Leucine 3.309mg 0.143mg 0%
Lysine 2.706mg 0.132mg 0%
Methionine 0.547mg 0.038mg 0%
Phenylalanine 2.122mg 0.097mg 0%
Valine 2.029mg 0.107mg 0%
Histidine 1.097mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1724.5%
Contains more FatsFats +36%
Contains more CarbsCarbs +253.6%
Contains more OtherOther +208.2%
Contains more WaterWater +757.5%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +519.8%
Contains less Sat. FatSaturated fat -26.3%
Contains more Mono. FatMonounsaturated fat +122.5%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.