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  6. Soybean raw vs. Carrot

Soybean raw vs. Carrot — In-Depth Nutrition Comparison

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Important differences between soybean raw and carrots

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium; however, carrots have more vitamin A.
  • Carrots' daily need coverage for vitamin A is 334% more.
  • Soybean raw has 52 times more iron than carrots. Soybean raw has 15.7mg of iron, while carrots have 0.3mg.
  • Carrots have a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Carrots, raw.

Infographic

Soybean raw vs Carrot 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%
Carrot
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +2233.3%
Contains more CalciumCalcium +739.4%
Contains more PotassiumPotassium +461.6%
Contains more IronIron +5133.3%
Contains more CopperCopper +3584.4%
Contains more ZincZinc +1937.5%
Contains more PhosphorusPhosphorus +1911.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1660.1%
Contains more SeleniumSelenium +17700%

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%
Carrot
Carrot
1
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% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin EVitamin E +28.8%
Contains more Vitamin B1Vitamin B1 +1224.2%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +190.5%
Contains more Vitamin B6Vitamin B6 +173.2%
Contains more Vitamin KVitamin K +256.1%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +1217%
Contains more Vitamin AVitamin A +83400%
~equal in Vitamin C ~5.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Carrot DV% diff.
Iron 15.7mg 0.3mg 193%
Copper 1.658mg 0.045mg 179%
Manganese 2.517mg 0.143mg 103%
Phosphorus 704mg 35mg 96%
Vitamin A 1µg 835µg 93%
Folate 375µg 19µg 89%
Polyunsaturated fat 11.255g 0.117g 74%
Protein 36.49g 0.93g 71%
Vitamin B1 0.874mg 0.066mg 67%
Magnesium 280mg 12mg 64%
Vitamin B2 0.87mg 0.058mg 62%
Potassium 1797mg 320mg 43%
Zinc 4.89mg 0.24mg 42%
Selenium 17.8µg 0.1µg 32%
Fats 19.94g 0.24g 30%
Vitamin K 47µg 13.2µg 28%
Fiber 9.3g 2.8g 26%
Calcium 277mg 33mg 24%
Calories 446kcal 41kcal 20%
Choline 115.9mg 8.8mg 19%
Vitamin B6 0.377mg 0.138mg 18%
Saturated fat 2.884g 0.037g 13%
Monounsaturated fat 4.404g 0.014g 11%
Vitamin B5 0.793mg 0.273mg 10%
Carbs 30.16g 9.58g 7%
Vitamin B3 1.623mg 0.983mg 4%
Sodium 2mg 69mg 3%
Vitamin E 0.85mg 0.66mg 1%
Starch 1.43g 1%
Fructose 0.55g 1%
Vitamin C 6mg 5.9mg 0%
Net carbs 20.86g 6.78g N/A
Sugar 7.33g 4.74g N/A
Tryptophan 0.591mg 0.012mg 0%
Threonine 1.766mg 0.191mg 0%
Isoleucine 1.971mg 0.077mg 0%
Leucine 3.309mg 0.102mg 0%
Lysine 2.706mg 0.101mg 0%
Methionine 0.547mg 0.02mg 0%
Phenylalanine 2.122mg 0.061mg 0%
Valine 2.029mg 0.069mg 0%
Histidine 1.097mg 0.04mg 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
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +3823.7%
Contains more FatsFats +8208.3%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +407.3%
Contains more WaterWater +933.8%

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +31357.1%
Contains more Poly. FatPolyunsaturated fat +9519.7%
Contains less Sat. FatSaturated fat -98.7%

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.