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  6. Soybean raw vs. Mozzarella

Soybean raw vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on differences between Soybean raw and Mozzarella

  • Soybean raw is higher in Iron, Copper, Folate, Vitamin B1, Magnesium, Potassium, and Vitamin B2, yet Mozzarella is higher in Calcium, and Vitamin B12.
  • Soybean raw covers your daily Iron needs 193% more than Mozzarella.
  • Soybean raw contains 61 times more Copper than Mozzarella. While Soybean raw contains 1.658mg of Copper, Mozzarella contains only 0.027mg.
  • The amount of Saturated Fat in Soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Cheese, mozzarella, low sodium.

Infographic

Soybean raw vs Mozzarella 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
Mozzarella
Mozzarella
Contains more Iron +6180%
Contains more Magnesium +976.9%
Contains more Phosphorus +34.4%
Contains more Potassium +1791.6%
Contains less Sodium -87.5%
Contains more Zinc +56.2%
Contains more Copper +6040.7%
Contains more Selenium +13.4%
Contains more Calcium +163.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +6180%
Contains more Magnesium +976.9%
Contains more Phosphorus +34.4%
Contains more Potassium +1791.6%
Contains less Sodium -87.5%
Contains more Zinc +56.2%
Contains more Copper +6040.7%
Contains more Selenium +13.4%
Contains more Calcium +163.9%

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
9
:
3
Mozzarella
Mozzarella
Contains more Vitamin E +466.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B3 +1252.5%
Contains more Vitamin B6 +371.3%
Contains more Folate +4066.7%
Contains more Vitamin K +2511.1%
Contains more Vitamin A +2250%
Contains more Vitamin D +∞%
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%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin E +466.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B3 +1252.5%
Contains more Vitamin B6 +371.3%
Contains more Folate +4066.7%
Contains more Vitamin K +2511.1%
Contains more Vitamin A +2250%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Mozzarella
Mozzarella
Contains more Protein +32.7%
Contains more Fats +16.6%
Contains more Carbs +872.9%
Contains more Other +102.9%
Contains more Water +484.3%
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
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more Protein +32.7%
Contains more Fats +16.6%
Contains more Carbs +872.9%
Contains more Other +102.9%
Contains more Water +484.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Mozzarella
Mozzarella
Contains less Saturated Fat -73.5%
Contains more Polyunsaturated fat +2111.2%
Equal in Monounsaturated Fat - 4.844
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -73.5%
Contains more Polyunsaturated fat +2111.2%
Equal in Monounsaturated Fat - 4.844

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 Mozzarella
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 Mozzarella Opinion
Net carbs 20.86g 3.1g Soybean raw
Protein 36.49g 27.5g Soybean raw
Fats 19.94g 17.1g Soybean raw
Carbs 30.16g 3.1g Soybean raw
Calories 446kcal 280kcal Soybean raw
Sugar 7.33g 1.23g Mozzarella
Fiber 9.3g 0g Soybean raw
Calcium 277mg 731mg Mozzarella
Iron 15.7mg 0.25mg Soybean raw
Magnesium 280mg 26mg Soybean raw
Phosphorus 704mg 524mg Soybean raw
Potassium 1797mg 95mg Soybean raw
Sodium 2mg 16mg Soybean raw
Zinc 4.89mg 3.13mg Soybean raw
Copper 1.658mg 0.027mg Soybean raw
Manganese 2.517mg Soybean raw
Selenium 17.8µg 15.7µg Soybean raw
Vitamin A 22IU 517IU Mozzarella
Vitamin A RAE 1µg 137µg Mozzarella
Vitamin E 0.85mg 0.15mg Soybean raw
Vitamin D 0IU 13IU Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.02mg Soybean raw
Vitamin B2 0.87mg 0.34mg Soybean raw
Vitamin B3 1.623mg 0.12mg Soybean raw
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.377mg 0.08mg Soybean raw
Folate 375µg 9µg Soybean raw
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 47µg 1.8µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Cholesterol 0mg 54mg Soybean raw
Saturated Fat 2.884g 10.867g Soybean raw
Monounsaturated Fat 4.404g 4.844g Mozzarella
Polyunsaturated fat 11.255g 0.509g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
244%
Soybean raw
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 7.983g)
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?
Mozzarella
Mozzarella is lower in Sugar (difference - 6.1g)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $1.4)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.