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Soybean raw vs. Beef — In-Depth Nutrition Comparison

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A recap on differences between Soybean raw and Beef

  • Soybean raw is higher in Copper, Iron, Manganese, Folate, Vitamin B1, Phosphorus, Magnesium, Potassium, and Vitamin K, yet Beef is higher in Vitamin B12.
  • Beef covers your daily Vitamin B12 needs 175% more than Soybean raw.
  • Soybean raw contains 280 times more Manganese than Beef. While Soybean raw contains 2.517mg of Manganese, Beef contains only 0.009mg.

Food varieties used in this article are Soybeans, mature seeds, raw and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Soybean raw vs Beef 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.
Contains more Calcium +2030.8%
Contains more Iron +416.4%
Contains more Magnesium +1900%
Contains more Phosphorus +171.8%
Contains more Potassium +410.5%
Contains less Sodium -96.3%
Contains more Zinc +32.2%
Contains more Copper +1609.3%
Contains more Manganese +27866.7%
Contains more Selenium +42.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +2030.8%
Contains more Iron +416.4%
Contains more Magnesium +1900%
Contains more Phosphorus +171.8%
Contains more Potassium +410.5%
Contains less Sodium -96.3%
Contains more Zinc +32.2%
Contains more Copper +1609.3%
Contains more Manganese +27866.7%
Contains more Selenium +42.7%

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.
:
4
Beef
Contains more Vitamin A +266.7%
Contains more Vitamin E +240%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1081.1%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B5 +64.9%
Contains more Folate +5257.1%
Contains more Vitamin K +2837.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +254.9%
Contains more Vitamin B6 +77.5%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +266.7%
Contains more Vitamin E +240%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1081.1%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B5 +64.9%
Contains more Folate +5257.1%
Contains more Vitamin K +2837.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +254.9%
Contains more Vitamin B6 +77.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.5%
Contains more Fats +204.9%
Contains more Carbs +∞%
Contains more Other +2335%
Contains more Water +669.4%
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
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Protein +32.5%
Contains more Fats +204.9%
Contains more Carbs +∞%
Contains more Other +2335%
Contains more Water +669.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +61.1%
Contains more Polyunsaturated fat +2015.6%
Equal in Saturated Fat - 2.595
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +61.1%
Contains more Polyunsaturated fat +2015.6%
Equal in Saturated Fat - 2.595

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 Beef
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw Beef Opinion
Net carbs 20.86g 0g Soybean raw
Protein 36.49g 27.55g Soybean raw
Fats 19.94g 6.54g Soybean raw
Carbs 30.16g 0g Soybean raw
Calories 446kcal 169kcal Soybean raw
Sugar 7.33g 0g Beef
Fiber 9.3g 0g Soybean raw
Calcium 277mg 13mg Soybean raw
Iron 15.7mg 3.04mg Soybean raw
Magnesium 280mg 14mg Soybean raw
Phosphorus 704mg 259mg Soybean raw
Potassium 1797mg 352mg Soybean raw
Sodium 2mg 54mg Soybean raw
Zinc 4.89mg 3.7mg Soybean raw
Copper 1.658mg 0.097mg Soybean raw
Manganese 2.517mg 0.009mg Soybean raw
Selenium 17.8µg 25.4µg Beef
Vitamin A 22IU 6IU Soybean raw
Vitamin A RAE 1µg 2µg Beef
Vitamin E 0.85mg 0.25mg Soybean raw
Vitamin D 0IU 3IU Beef
Vitamin D 0µg 0.1µg Beef
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.074mg Soybean raw
Vitamin B2 0.87mg 0.4mg Soybean raw
Vitamin B3 1.623mg 5.76mg Beef
Vitamin B5 0.793mg 0.481mg Soybean raw
Vitamin B6 0.377mg 0.669mg Beef
Folate 375µg 7µg Soybean raw
Vitamin B12 0µg 4.21µg Beef
Vitamin K 47µg 1.6µg Soybean raw
Tryptophan 0.591mg 0.359mg Soybean raw
Threonine 1.766mg 1.534mg Soybean raw
Isoleucine 1.971mg 1.52mg Soybean raw
Leucine 3.309mg 2.833mg Soybean raw
Lysine 2.706mg 3.178mg Beef
Methionine 0.547mg 0.871mg Beef
Phenylalanine 2.122mg 1.299mg Soybean raw
Valine 2.029mg 1.603mg Soybean raw
Histidine 1.097mg 1.244mg Beef
Cholesterol 0mg 85mg Soybean raw
Trans Fat 0g 0.375g Soybean raw
Saturated Fat 2.884g 2.595g Beef
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 4.404g 2.734g Soybean raw
Polyunsaturated fat 11.255g 0.532g Soybean raw
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
79%
Beef
Minerals Daily Need Coverage Score
244%
Soybean raw
55%
Beef

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 85mg)
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 Sugar?
Beef
Beef is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 0.289g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 14)
Which food is cheaper?
Beef
Beef 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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.