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  6. Soybean raw vs. Broccoli

Soybean raw vs. Broccoli — In-Depth Nutrition Comparison

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How are soybean raw and broccoli different?

  • Soybean raw is richer in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, and vitamin B2, while broccoli is higher in vitamin C and vitamin K.
  • Soybean raw covers your daily need for iron, 187% more than broccoli.
  • Soybean raw contains 34 times more copper than broccoli. Soybean raw contains 1.658mg of copper, while broccoli contains 0.049mg.
  • Broccoli has a higher glycemic index (32) than soybean raw (14).

Soybeans, mature seeds, raw and Broccoli, raw types were used in this article.

Infographic

Soybean raw vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +489.4%
Contains more PotassiumPotassium +468.7%
Contains more IronIron +2050.7%
Contains more CopperCopper +3283.7%
Contains more ZincZinc +1092.7%
Contains more PhosphorusPhosphorus +966.7%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +1098.6%
Contains more SeleniumSelenium +612%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +1131%
Contains more Vitamin B2Vitamin B2 +643.6%
Contains more Vitamin B3Vitamin B3 +154%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more Vitamin B6Vitamin B6 +115.4%
Contains more FolateFolate +495.2%
Contains more CholineCholine +519.8%
Contains more Vitamin CVitamin C +1386.7%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin KVitamin K +116.2%
~equal in Vitamin E ~0.78mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Broccoli DV% diff.
Iron 15.7mg 0.73mg 187%
Copper 1.658mg 0.049mg 179%
Manganese 2.517mg 0.21mg 100%
Vitamin C 6mg 89.2mg 92%
Phosphorus 704mg 66mg 91%
Folate 375µg 63µg 78%
Polyunsaturated fat 11.255g 0.038g 75%
Protein 36.49g 2.82g 67%
Vitamin B1 0.874mg 0.071mg 67%
Magnesium 280mg 21mg 62%
Vitamin B2 0.87mg 0.117mg 58%
Vitamin K 47µg 101.6µg 46%
Potassium 1797mg 316mg 44%
Zinc 4.89mg 0.41mg 41%
Fats 19.94g 0.37g 30%
Selenium 17.8µg 2.5µg 28%
Fiber 9.3g 2.6g 27%
Calcium 277mg 47mg 23%
Calories 446kcal 34kcal 21%
Choline 115.9mg 18.7mg 18%
Vitamin B6 0.377mg 0.175mg 16%
Saturated fat 2.884g 0.039g 13%
Monounsaturated fat 4.404g 0.011g 11%
Carbs 30.16g 6.64g 8%
Vitamin B3 1.623mg 0.639mg 6%
Vitamin B5 0.793mg 0.573mg 4%
Vitamin A 1µg 31µg 3%
Fructose 0.68g 1%
Sodium 2mg 33mg 1%
Net carbs 20.86g 4.04g N/A
Sugar 7.33g 1.7g N/A
Vitamin E 0.85mg 0.78mg 0%
Tryptophan 0.591mg 0.033mg 0%
Threonine 1.766mg 0.088mg 0%
Isoleucine 1.971mg 0.079mg 0%
Leucine 3.309mg 0.129mg 0%
Lysine 2.706mg 0.135mg 0%
Methionine 0.547mg 0.038mg 0%
Phenylalanine 2.122mg 0.117mg 0%
Valine 2.029mg 0.125mg 0%
Histidine 1.097mg 0.059mg 0%

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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +1194%
Contains more FatsFats +5289.2%
Contains more CarbsCarbs +354.2%
Contains more OtherOther +459.8%
Contains more WaterWater +945.7%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +39936.4%
Contains more Poly. FatPolyunsaturated fat +29518.4%
Contains less Sat. FatSaturated fat -98.6%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.