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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.
  • The glycemic index of 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +976.9%
Contains more PotassiumPotassium +1791.6%
Contains more IronIron +6180%
Contains more CopperCopper +6040.7%
Contains more ZincZinc +56.2%
Contains more PhosphorusPhosphorus +34.4%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +13.4%
Contains more CalciumCalcium +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.
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%
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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +4270%
Contains more Vitamin B2Vitamin B2 +155.9%
Contains more Vitamin B3Vitamin B3 +1252.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +371.3%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +529.9%
Contains more Vitamin AVitamin A +13600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean raw Mozzarella DV% diff.
Iron 15.7mg 0.25mg 193%
Copper 1.658mg 0.027mg 181%
Manganese 2.517mg 109%
Folate 375µg 9µg 92%
Polyunsaturated fat 11.255g 0.509g 72%
Vitamin B1 0.874mg 0.02mg 71%
Magnesium 280mg 26mg 60%
Potassium 1797mg 95mg 50%
Calcium 277mg 731mg 45%
Vitamin B2 0.87mg 0.34mg 41%
Vitamin B12 0µg 0.92µg 38%
Vitamin K 47µg 1.8µg 38%
Fiber 9.3g 0g 37%
Saturated fat 2.884g 10.867g 36%
Phosphorus 704mg 524mg 26%
Vitamin B6 0.377mg 0.08mg 23%
Choline 115.9mg 18.4mg 18%
Cholesterol 0mg 54mg 18%
Protein 36.49g 27.5g 18%
Vitamin B5 0.793mg 16%
Zinc 4.89mg 3.13mg 16%
Vitamin A 1µg 137µg 15%
Carbs 30.16g 3.1g 9%
Vitamin B3 1.623mg 0.12mg 9%
Calories 446kcal 280kcal 8%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 0.15mg 5%
Selenium 17.8µg 15.7µg 4%
Fats 19.94g 17.1g 4%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Sodium 2mg 16mg 1%
Monounsaturated fat 4.404g 4.844g 1%
Net carbs 20.86g 3.1g N/A
Sugar 7.33g 1.23g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
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 ProteinProtein +32.7%
Contains more FatsFats +16.6%
Contains more CarbsCarbs +872.9%
Contains more OtherOther +102.9%
Contains more WaterWater +484.3%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -73.5%
Contains more Poly. FatPolyunsaturated fat +2111.2%
~equal in Monounsaturated fat ~4.844g

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.