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  6. Soybean raw vs. Cereal

Soybean raw vs. Cereal — In-Depth Nutrition Comparison

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What are the main differences between Soybean raw and Cereal?

  • Soybean raw is richer in Copper, Phosphorus, Manganese, and Magnesium, while Cereal is higher in Vitamin B1, Vitamin B6, Vitamin B2, Iron, Vitamin B3, and Vitamin A RAE.
  • Cereal's daily need coverage for Vitamin B1 is 451% higher.
  • Cereal has 15 times less Magnesium than Soybean raw. Soybean raw has 280mg of Magnesium, while Cereal has 19mg.

We used Soybeans, mature seeds, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.

Infographic

Soybean raw vs Cereal 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.
Soybean raw
Soybean raw
8
:
2
Cereal
Cereal
Contains more Calcium +2670%
Contains more Magnesium +1373.7%
Contains more Phosphorus +814.3%
Contains more Potassium +1611.4%
Contains less Sodium -99.7%
Contains more Copper +1110.2%
Contains more Manganese +218.6%
Contains more Selenium +182.5%
Contains more Iron +116.9%
Contains more Zinc +55.4%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +2670%
Contains more Magnesium +1373.7%
Contains more Phosphorus +814.3%
Contains more Potassium +1611.4%
Contains less Sodium -99.7%
Contains more Copper +1110.2%
Contains more Manganese +218.6%
Contains more Selenium +182.5%
Contains more Iron +116.9%
Contains more Zinc +55.4%

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.
Soybean raw
Soybean raw
6
:
6
Cereal
Cereal
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +250.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +12590.9%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +619.5%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +1725%
Contains more Vitamin B6 +1487.8%
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%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +250.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +12590.9%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +619.5%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +1725%
Contains more Vitamin B6 +1487.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Cereal
Cereal
Contains more Protein +502.1%
Contains more Fats +1746.3%
Contains more Water +125.9%
Contains more Other +118.4%
Contains more Carbs +188%
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
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +502.1%
Contains more Fats +1746.3%
Contains more Water +125.9%
Contains more Other +118.4%
Contains more Carbs +188%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Cereal
Cereal
Contains more Monounsaturated Fat +2058.8%
Contains more Polyunsaturated fat +3079.4%
Contains less Saturated Fat -91%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +2058.8%
Contains more Polyunsaturated fat +3079.4%
Contains less Saturated Fat -91%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Cereal Opinion
Net carbs 20.86g 85.45g Cereal
Protein 36.49g 6.06g Soybean raw
Fats 19.94g 1.08g Soybean raw
Carbs 30.16g 86.85g Cereal
Calories 446kcal 378kcal Soybean raw
Fructose 0.26g Cereal
Sugar 7.33g 10.35g Soybean raw
Fiber 9.3g 1.4g Soybean raw
Calcium 277mg 10mg Soybean raw
Iron 15.7mg 34.06mg Cereal
Magnesium 280mg 19mg Soybean raw
Phosphorus 704mg 77mg Soybean raw
Potassium 1797mg 105mg Soybean raw
Sodium 2mg 795mg Soybean raw
Zinc 4.89mg 7.6mg Cereal
Copper 1.658mg 0.137mg Soybean raw
Manganese 2.517mg 0.79mg Soybean raw
Selenium 17.8µg 6.3µg Soybean raw
Vitamin A 22IU 2792IU Cereal
Vitamin A RAE 1µg 814µg Cereal
Vitamin E 0.85mg 0.08mg Soybean raw
Vitamin C 6mg 38.5mg Cereal
Vitamin B1 0.874mg 6.288mg Cereal
Vitamin B2 0.87mg 3.87mg Cereal
Vitamin B3 1.623mg 29.62mg Cereal
Vitamin B5 0.793mg 0.226mg Soybean raw
Vitamin B6 0.377mg 5.986mg Cereal
Folate 375µg Soybean raw
Vitamin K 47µg 0µg Soybean raw
Tryptophan 0.591mg 0.066mg Soybean raw
Threonine 1.766mg 0.241mg Soybean raw
Isoleucine 1.971mg 0.26mg Soybean raw
Leucine 3.309mg 0.767mg Soybean raw
Lysine 2.706mg 0.113mg Soybean raw
Methionine 0.547mg 0.13mg Soybean raw
Phenylalanine 2.122mg 0.365mg Soybean raw
Valine 2.029mg 0.344mg Soybean raw
Histidine 1.097mg 0.162mg Soybean raw
Saturated Fat 2.884g 0.26g Cereal
Monounsaturated Fat 4.404g 0.204g Soybean raw
Polyunsaturated fat 11.255g 0.354g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cereal
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 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
85%
Soybean raw
393%
Cereal
Minerals Daily Need Coverage Score
244%
Soybean raw
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 2.624g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3.4)
Which food is richer in vitamins?
?
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.

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

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.