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Soybean raw vs Bread - In-Depth Nutrition Comparison

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Summary of differences between Soybean raw and Bread

  • Bread has less Copper, Iron, Phosphorus, Folate, Magnesium, Manganese, Potassium, Vitamin B2, Vitamin B1, and Vitamin K than Soybean raw.
  • Soybean raw covers your daily need of Copper 162% more than Bread.
  • Soybean raw has 8 times more Vitamin K than Bread. While Soybean raw has 47µg of Vitamin K, Bread has only 5.7µg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Bread, wheat, toasted.

Infographic

Soybean raw vs Bread 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
Soybean raw
Soybean raw
8
:
0
Bread
Bread
Contains more Calcium +67.9%
Contains more Iron +283.9%
Contains more Magnesium +374.6%
Contains more Phosphorus +274.5%
Contains more Potassium +705.8%
Contains less Sodium -99.7%
Contains more Zinc +232.7%
Contains more Copper +737.4%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Calcium +67.9%
Contains more Iron +283.9%
Contains more Magnesium +374.6%
Contains more Phosphorus +274.5%
Contains more Potassium +705.8%
Contains less Sodium -99.7%
Contains more Zinc +232.7%
Contains more Copper +737.4%

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
Soybean raw
Soybean raw
9
:
1
Bread
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +99.1%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +73.9%
Contains more Vitamin B6 +146.4%
Contains more Folate +336%
Contains more Vitamin K +724.6%
Contains more Vitamin B3 +285.1%
Soybean raw
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%
Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +99.1%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +73.9%
Contains more Vitamin B6 +146.4%
Contains more Folate +336%
Contains more Vitamin K +724.6%
Contains more Vitamin B3 +285.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Bread
Bread
Contains more Protein +181.6%
Contains more Fats +367%
Contains more Other +75.8%
Contains more Carbs +84.9%
Contains more Water +183.7%
Soybean raw
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
Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +181.6%
Contains more Fats +367%
Contains more Other +75.8%
Contains more Carbs +84.9%
Contains more Water +183.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Bread
Bread
Contains more Monounsaturated Fat +332.2%
Contains more Polyunsaturated fat +554.4%
Contains less Saturated Fat -65.7%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +332.2%
Contains more Polyunsaturated fat +554.4%
Contains less Saturated Fat -65.7%

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 raw Bread
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Bread Opinion
Net carbs 20.86g 51.07g Bread
Protein 36.49g 12.96g Soybean raw
Fats 19.94g 4.27g Soybean raw
Carbs 30.16g 55.77g Bread
Calories 446kcal 313kcal Soybean raw
Sugar 7.33g 6.42g Bread
Fiber 9.3g 4.7g Soybean raw
Calcium 277mg 165mg Soybean raw
Iron 15.7mg 4.09mg Soybean raw
Magnesium 280mg 59mg Soybean raw
Phosphorus 704mg 188mg Soybean raw
Potassium 1797mg 223mg Soybean raw
Sodium 2mg 601mg Soybean raw
Zinc 4.89mg 1.47mg Soybean raw
Copper 1.658mg 0.198mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.24mg Soybean raw
Vitamin C 6mg 0.2mg Soybean raw
Vitamin B1 0.874mg 0.439mg Soybean raw
Vitamin B2 0.87mg 0.382mg Soybean raw
Vitamin B3 1.623mg 6.25mg Bread
Vitamin B5 0.793mg 0.456mg Soybean raw
Vitamin B6 0.377mg 0.153mg Soybean raw
Folate 375µg 86µg Soybean raw
Vitamin K 47µg 5.7µg Soybean raw
Tryptophan 0.591mg 0.092mg Soybean raw
Threonine 1.766mg 0.299mg Soybean raw
Isoleucine 1.971mg 0.258mg Soybean raw
Leucine 3.309mg 0.461mg Soybean raw
Lysine 2.706mg 0.215mg Soybean raw
Methionine 0.547mg 0.105mg Soybean raw
Phenylalanine 2.122mg 0.315mg Soybean raw
Valine 2.029mg 0.31mg Soybean raw
Histidine 1.097mg 0.15mg Soybean raw
Saturated Fat 2.884g 0.989g Bread
Monounsaturated Fat 4.404g 1.019g Soybean raw
Polyunsaturated fat 11.255g 1.72g Soybean raw
Omega-3 - ALA 0.161g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Bread
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
38%
Bread
Minerals Daily Need Coverage Score
252%
Soybean raw
66%
Bread

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 599mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 46)
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?
Bread
Bread is lower in Sugar (difference - 0.91g)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 1.895g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $3.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.