Soybean raw vs. Candy bar — In-Depth Nutrition Comparison
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A recap on differences between soybean raw and candy bar
- Soybean raw is higher in iron, copper, folate, vitamin B1, phosphorus, vitamin B2, manganese, potassium, and magnesium, yet candy bar is higher in vitamin B6.
- Candy bar covers your daily vitamin B6 needs 11740% more than soybean raw.
- Soybean raw contains 16 times more iron than candy bar. While soybean raw contains 15.7mg of iron, candy bar contains only 0.97mg.
- The glycemic index of soybean raw is lower.
Food varieties used in this article are Soybeans, mature seeds, raw and Candies, peanut bar.
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 MagnesiumMagnesium | +154.5% |
| Contains more CalciumCalcium | +255.1% |
| Contains more PotassiumPotassium | +341.5% |
| Contains more IronIron | +1518.6% |
| Contains more CopperCopper | +114.2% |
| Contains more ZincZinc | +24.1% |
| Contains more PhosphorusPhosphorus | +128.6% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +102.5% |
| Contains more SeleniumSelenium | +278.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +774% |
| Contains more Vitamin B2Vitamin B2 | +521.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +294.2% |
| Contains more Vitamin EVitamin E | +382.4% |
| Contains more Vitamin B3Vitamin B3 | +388.1% |
| Contains more Vitamin B6Vitamin B6 | +40483.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
15.5 g
Fats:
33.7 g
Carbs:
47.4 g
Water:
1.6 g
Other:
1.8 g
| Contains more ProteinProtein | +135.4% |
| Contains more WaterWater | +433.8% |
| Contains more OtherOther | +170.6% |
| Contains more FatsFats | +69% |
| Contains more CarbsCarbs | +57.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
4.678 g
Monounsaturated fat:
Mono. Fat
16.721 g
Polyunsaturated fat:
Poly. Fat
10.65 g
| Contains less Sat. FatSaturated fat | -38.3% |
| Contains more Mono. FatMonounsaturated fat | +279.7% |
~equal in
Polyunsaturated fat
~10.65g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.377mg | 153mg | 11740% |
| Iron | 15.7mg | 0.97mg | 184% |
| Copper | 1.658mg | 0.774mg | 98% |
| Folate | 375µg | 75µg | 75% |
| Vitamin B1 | 0.874mg | 0.1mg | 65% |
| Phosphorus | 704mg | 308mg | 57% |
| Vitamin B2 | 0.87mg | 0.14mg | 56% |
| Manganese | 2.517mg | 1.243mg | 55% |
| Protein | 36.49g | 15.5g | 42% |
| Potassium | 1797mg | 407mg | 41% |
| Magnesium | 280mg | 110mg | 40% |
| Vitamin B3 | 1.623mg | 7.922mg | 39% |
| Vitamin K | 47µg | 0µg | 39% |
| Monounsaturated fat | 4.404g | 16.721g | 31% |
| Selenium | 17.8µg | 4.7µg | 24% |
| Vitamin E | 0.85mg | 4.1mg | 22% |
| Fiber | 9.3g | 4.1g | 21% |
| Fats | 19.94g | 33.7g | 21% |
| Calcium | 277mg | 78mg | 20% |
| Choline | 115.9mg | 29.4mg | 16% |
| Zinc | 4.89mg | 3.94mg | 9% |
| Saturated fat | 2.884g | 4.678g | 8% |
| Sodium | 2mg | 156mg | 7% |
| Vitamin C | 6mg | 0mg | 7% |
| Carbs | 30.16g | 47.4g | 6% |
| Polyunsaturated fat | 11.255g | 10.65g | 4% |
| Calories | 446kcal | 522kcal | 4% |
| Vitamin B5 | 0.793mg | 0.83mg | 1% |
| Net carbs | 20.86g | 43.3g | N/A |
| Sugar | 7.33g | 42.22g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.591mg | 0.149mg | 0% |
| Threonine | 1.766mg | 0.52mg | 0% |
| Isoleucine | 1.971mg | 0.534mg | 0% |
| Leucine | 3.309mg | 0.986mg | 0% |
| Lysine | 2.706mg | 0.545mg | 0% |
| Methionine | 0.547mg | 0.185mg | 0% |
| Phenylalanine | 2.122mg | 0.787mg | 0% |
| Valine | 2.029mg | 0.638mg | 0% |
| Histidine | 1.097mg | 0.385mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
83%
2748%
Minerals Daily Need Coverage Score
244%
88%
Comparison summary
Which food is lower in Sugar?
Soybean raw is lower in Sugar (difference - 34.89g)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 1.794g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is cheaper?
Candy bar is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.