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  6. Soybean raw vs. Brunost

Soybean raw vs. Brunost — In-Depth Nutrition Comparison

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How are Soybean raw and Brunost different?

  • Soybean raw is higher in Iron, Copper, Manganese, Folate, Magnesium, and Vitamin B1, however, Brunost is richer in Vitamin B12, Vitamin B5, and Vitamin B2.
  • Daily need coverage for Iron from Soybean raw is 190% higher.
  • Soybean raw contains 75 times more Folate than Brunost. While Soybean raw contains 375µg of Folate, Brunost contains only 5µg.
  • Soybean raw has less Saturated Fat.

Soybeans, mature seeds, raw and Cheese, gjetost are the varieties used in this article.

Infographic

Soybean raw vs Brunost 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
9
:
1
Brunost
Brunost
Contains more Iron +2919.2%
Contains more Magnesium +300%
Contains more Phosphorus +58.6%
Contains more Potassium +27.5%
Contains less Sodium -99.7%
Contains more Zinc +328.9%
Contains more Copper +1972.5%
Contains more Manganese +6192.5%
Contains more Selenium +22.8%
Contains more Calcium +44.4%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +2919.2%
Contains more Magnesium +300%
Contains more Phosphorus +58.6%
Contains more Potassium +27.5%
Contains less Sodium -99.7%
Contains more Zinc +328.9%
Contains more Copper +1972.5%
Contains more Manganese +6192.5%
Contains more Selenium +22.8%
Contains more Calcium +44.4%

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
8
:
4
Brunost
Brunost
Contains more Vitamin C +∞%
Contains more Vitamin B1 +177.5%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B6 +39.1%
Contains more Folate +7400%
Contains more Vitamin A +4959.1%
Contains more Vitamin B2 +58.9%
Contains more Vitamin B5 +322.6%
Contains more Vitamin B12 +∞%
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%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +177.5%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B6 +39.1%
Contains more Folate +7400%
Contains more Vitamin A +4959.1%
Contains more Vitamin B2 +58.9%
Contains more Vitamin B5 +322.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
3
Brunost
Brunost
Contains more Protein +278.1%
Contains more Fats +48%
Contains more Carbs +41.4%
Contains more Water +57.4%
Equal in Other - 4.75
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
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Protein +278.1%
Contains more Fats +48%
Contains more Carbs +41.4%
Contains more Water +57.4%
Equal in Other - 4.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Brunost
Brunost
Contains less Saturated Fat -84.9%
Contains more Polyunsaturated fat +1099.9%
Contains more Monounsaturated Fat +78.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -84.9%
Contains more Polyunsaturated fat +1099.9%
Contains more Monounsaturated Fat +78.9%

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 Brunost
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw Brunost Opinion
Net carbs 20.86g 42.65g Brunost
Protein 36.49g 9.65g Soybean raw
Fats 19.94g 29.51g Brunost
Carbs 30.16g 42.65g Brunost
Calories 446kcal 466kcal Brunost
Sugar 7.33g Brunost
Fiber 9.3g 0g Soybean raw
Calcium 277mg 400mg Brunost
Iron 15.7mg 0.52mg Soybean raw
Magnesium 280mg 70mg Soybean raw
Phosphorus 704mg 444mg Soybean raw
Potassium 1797mg 1409mg Soybean raw
Sodium 2mg 600mg Soybean raw
Zinc 4.89mg 1.14mg Soybean raw
Copper 1.658mg 0.08mg Soybean raw
Manganese 2.517mg 0.04mg Soybean raw
Selenium 17.8µg 14.5µg Soybean raw
Vitamin A 22IU 1113IU Brunost
Vitamin A RAE 1µg 334µg Brunost
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.315mg Soybean raw
Vitamin B2 0.87mg 1.382mg Brunost
Vitamin B3 1.623mg 0.813mg Soybean raw
Vitamin B5 0.793mg 3.351mg Brunost
Vitamin B6 0.377mg 0.271mg Soybean raw
Folate 375µg 5µg Soybean raw
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.135mg Soybean raw
Threonine 1.766mg 0.393mg Soybean raw
Isoleucine 1.971mg 0.519mg Soybean raw
Leucine 3.309mg 0.992mg Soybean raw
Lysine 2.706mg 0.814mg Soybean raw
Methionine 0.547mg 0.318mg Soybean raw
Phenylalanine 2.122mg 0.54mg Soybean raw
Valine 2.029mg 0.765mg Soybean raw
Histidine 1.097mg 0.293mg Soybean raw
Cholesterol 0mg 94mg Soybean raw
Saturated Fat 2.884g 19.16g Soybean raw
Monounsaturated Fat 4.404g 7.879g Brunost
Polyunsaturated fat 11.255g 0.938g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Brunost
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
87%
Brunost
Minerals Daily Need Coverage Score
244%
Soybean raw
72%
Brunost

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 598mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 16.276g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $0.4)

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.