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  6. Soybean raw vs. Chinese cabbage

Soybean raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between soybean raw and Chinese cabbage

  • Soybean raw is richer in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium, yet Chinese cabbage is richer in vitamin A.
  • Daily need coverage for iron for soybean raw is 186% higher.
  • Soybean raw contains 79 times more copper than Chinese cabbage. Soybean raw contains 1.658mg of copper, while Chinese cabbage contains 0.021mg.
  • Soybean raw has a lower glycemic index than Chinese cabbage.

Food types used in this article are Soybeans, mature seeds, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Soybean raw vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +1373.7%
Contains more CalciumCalcium +163.8%
Contains more PotassiumPotassium +613.1%
Contains more IronIron +1862.5%
Contains more CopperCopper +7795.2%
Contains more ZincZinc +2473.7%
Contains more PhosphorusPhosphorus +1802.7%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +1483%
Contains more SeleniumSelenium +3460%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +844.4%
Contains more Vitamin B1Vitamin B1 +2085%
Contains more Vitamin B2Vitamin B2 +1142.9%
Contains more Vitamin B3Vitamin B3 +224.6%
Contains more Vitamin B5Vitamin B5 +801.1%
Contains more Vitamin B6Vitamin B6 +94.3%
Contains more FolateFolate +468.2%
Contains more CholineCholine +1710.9%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +22200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~45.5µg

All nutrients comparison - raw data values

Nutrient Soybean raw Chinese cabbage DV% diff.
Iron 15.7mg 0.8mg 186%
Copper 1.658mg 0.021mg 182%
Manganese 2.517mg 0.159mg 103%
Phosphorus 704mg 37mg 95%
Folate 375µg 66µg 77%
Polyunsaturated fat 11.255g 0.096g 74%
Vitamin B1 0.874mg 0.04mg 70%
Protein 36.49g 1.5g 70%
Magnesium 280mg 19mg 62%
Vitamin B2 0.87mg 0.07mg 62%
Potassium 1797mg 252mg 45%
Vitamin C 6mg 45mg 43%
Zinc 4.89mg 0.19mg 43%
Fiber 9.3g 1g 33%
Selenium 17.8µg 0.5µg 31%
Fats 19.94g 0.2g 30%
Vitamin A 1µg 223µg 25%
Calories 446kcal 13kcal 22%
Choline 115.9mg 6.4mg 20%
Calcium 277mg 105mg 17%
Vitamin B5 0.793mg 0.088mg 14%
Vitamin B6 0.377mg 0.194mg 14%
Saturated fat 2.884g 0.027g 13%
Monounsaturated fat 4.404g 0.015g 11%
Carbs 30.16g 2.18g 9%
Vitamin B3 1.623mg 0.5mg 7%
Vitamin E 0.85mg 0.09mg 5%
Sodium 2mg 65mg 3%
Vitamin K 47µg 45.5µg 1%
Net carbs 20.86g 1.18g N/A
Sugar 7.33g 1.18g N/A
Tryptophan 0.591mg 0.015mg 0%
Threonine 1.766mg 0.049mg 0%
Isoleucine 1.971mg 0.085mg 0%
Leucine 3.309mg 0.088mg 0%
Lysine 2.706mg 0.089mg 0%
Methionine 0.547mg 0.009mg 0%
Phenylalanine 2.122mg 0.044mg 0%
Valine 2.029mg 0.066mg 0%
Histidine 1.097mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +2332.7%
Contains more FatsFats +9870%
Contains more CarbsCarbs +1283.5%
Contains more OtherOther +508.8%
Contains more WaterWater +1016.2%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +29260%
Contains more Poly. FatPolyunsaturated fat +11624%
Contains less Sat. FatSaturated fat -99.1%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.