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  6. Soybean raw vs. Beefsteak raw

Soybean raw vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between soybean raw and beefsteak raw

  • Soybean raw has more copper, iron, folate, phosphorus, vitamin B1, magnesium, vitamin B2, potassium, and vitamin K; however, beefsteak raw has more vitamin B12.
  • Soybean raw's daily need coverage for copper is 175% more.
  • Soybean raw has 125 times more folate than beefsteak raw. Soybean raw has 375µg of folate, while beefsteak raw has 3µg.
  • Soybean raw has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Soybean raw vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +5440%
Contains more PotassiumPotassium +379.2%
Contains more IronIron +685%
Contains more CopperCopper +1998.7%
Contains more PhosphorusPhosphorus +220%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +56.7%
~equal in Zinc ~5.3mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1065.3%
Contains more Vitamin B2Vitamin B2 +378%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +3033.3%
Contains more FolateFolate +12400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean raw Beefsteak raw DV% diff.
Copper 1.658mg 0.079mg 175%
Iron 15.7mg 2mg 171%
Vitamin B12 0µg 2.69µg 112%
Manganese 2.517mg 109%
Folate 375µg 3µg 93%
Polyunsaturated fat 11.255g 0.189g 74%
Phosphorus 704mg 220mg 69%
Vitamin B1 0.874mg 0.075mg 67%
Magnesium 280mg 25mg 61%
Vitamin B2 0.87mg 0.182mg 53%
Potassium 1797mg 375mg 42%
Vitamin K 47µg 1.5µg 38%
Fiber 9.3g 0g 37%
Protein 36.49g 21.38g 30%
Calcium 277mg 5mg 27%
Cholesterol 0mg 67mg 22%
Fats 19.94g 5.36g 22%
Choline 115.9mg 21%
Vitamin B3 1.623mg 5.048mg 21%
Selenium 17.8µg 27.9µg 18%
Vitamin B5 0.793mg 16%
Calories 446kcal 134kcal 16%
Vitamin B6 0.377mg 0.543mg 13%
Carbs 30.16g 0g 10%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 6%
Monounsaturated fat 4.404g 2.354g 5%
Saturated fat 2.884g 1.875g 5%
Zinc 4.89mg 5.3mg 4%
Sodium 2mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 20.86g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 7.33g 0g N/A
Vitamin A 1µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.591mg 0.262mg 0%
Threonine 1.766mg 1.099mg 0%
Isoleucine 1.971mg 1.09mg 0%
Leucine 3.309mg 2.011mg 0%
Lysine 2.706mg 2.247mg 0%
Methionine 0.547mg 0.621mg 0%
Phenylalanine 2.122mg 0.931mg 0%
Valine 2.029mg 1.152mg 0%
Histidine 1.097mg 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +70.7%
Contains more FatsFats +272%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1375.8%
Contains more WaterWater +754%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +87.1%
Contains more Poly. FatPolyunsaturated fat +5855%
Contains less Sat. FatSaturated fat -35%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.