Soybean raw vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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Important differences between Soybean raw and Parmigiano-Reggiano
- Soybean raw has more Iron, Copper, Manganese, Folate, Vitamin B1, and Magnesium, however, Parmigiano-Reggiano has more Vitamin B12, and Calcium.
- Soybean raw's daily need coverage for Iron is 185% more.
- Soybean raw has 38 times more Folate than Parmigiano-Reggiano. Soybean raw has 375µg of Folate, while Parmigiano-Reggiano has 10µg.
- Soybean raw is lower in Saturated Fat.
The food varieties used in the comparison are Soybeans, mature seeds, raw and Cheese, parmesan, dry grated, reduced fat.
Infographic
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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.
Contains
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Iron
+1644.4%
Contains
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Magnesium
+636.8%
Contains
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Potassium
+1337.6%
Contains
less
Sodium
-99.9%
Contains
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Zinc
+26.4%
Contains
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Copper
+596.6%
Contains
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Manganese
+2861.2%
Contains
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Calcium
+300.4%
Equal in Phosphorus - 729
Equal in Selenium - 17.7
Contains
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Iron
+1644.4%
Contains
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Magnesium
+636.8%
Contains
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Potassium
+1337.6%
Contains
less
Sodium
-99.9%
Contains
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Zinc
+26.4%
Contains
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Copper
+596.6%
Contains
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Manganese
+2861.2%
Contains
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Calcium
+300.4%
Equal in Phosphorus - 729
Equal in Selenium - 17.7
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.
:
Contains
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Vitamin E
+400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+2913.8%
Contains
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Vitamin B2
+79%
Contains
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Vitamin B3
+1323.7%
Contains
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Vitamin B5
+144%
Contains
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Vitamin B6
+669.4%
Contains
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Folate
+3650%
Contains
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Vitamin K
+2664.7%
Contains
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Vitamin A
+2650%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+2913.8%
Contains
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Vitamin B2
+79%
Contains
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Vitamin B3
+1323.7%
Contains
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Vitamin B5
+144%
Contains
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Vitamin B6
+669.4%
Contains
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Folate
+3650%
Contains
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Vitamin K
+2664.7%
Contains
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Vitamin A
+2650%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+82.5%
Contains
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Carbs
+2101.5%
Contains
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Water
+492.5%
Contains
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Other
+64.9%
Equal in Fats - 20
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Contains
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Protein
+82.5%
Contains
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Carbs
+2101.5%
Contains
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Water
+492.5%
Contains
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Other
+64.9%
Equal in Fats - 20
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-78.3%
Contains
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Polyunsaturated fat
+2336.1%
Contains
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Monounsaturated Fat
+38.5%
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Saturated Fat:
13.317 g
Monounsaturated Fat:
6.098 g
Polyunsaturated fat:
0.462 g
Contains
less
Saturated Fat
-78.3%
Contains
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Polyunsaturated fat
+2336.1%
Contains
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Monounsaturated Fat
+38.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.86g | 1.37g |
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| Protein | 36.49g | 20g |
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| Fats | 19.94g | 20g |
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| Carbs | 30.16g | 1.37g |
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| Calories | 446kcal | 265kcal |
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| Sugar | 7.33g | 0g |
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| Fiber | 9.3g | 0g |
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| Calcium | 277mg | 1109mg |
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| Iron | 15.7mg | 0.9mg |
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| Magnesium | 280mg | 38mg |
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| Phosphorus | 704mg | 729mg |
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| Potassium | 1797mg | 125mg |
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| Sodium | 2mg | 1529mg |
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| Zinc | 4.89mg | 3.87mg |
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| Copper | 1.658mg | 0.238mg |
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| Manganese | 2.517mg | 0.085mg |
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| Selenium | 17.8µg | 17.7µg |
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| Vitamin A | 22IU | 605IU |
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| Vitamin A RAE | 1µg | 160µg |
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| Vitamin E | 0.85mg | 0.17mg |
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| Vitamin D | 0IU | 15IU |
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| Vitamin D | 0µg | 0.4µg |
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| Vitamin C | 6mg | 0mg |
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| Vitamin B1 | 0.874mg | 0.029mg |
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| Vitamin B2 | 0.87mg | 0.486mg |
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| Vitamin B3 | 1.623mg | 0.114mg |
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| Vitamin B5 | 0.793mg | 0.325mg |
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| Vitamin B6 | 0.377mg | 0.049mg |
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| Folate | 375µg | 10µg |
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| Vitamin B12 | 0µg | 2.26µg |
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| Vitamin K | 47µg | 1.7µg |
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| Tryptophan | 0.591mg | 0.24mg |
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| Threonine | 1.766mg | 1.519mg |
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| Isoleucine | 1.971mg | 1.2mg |
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| Leucine | 3.309mg | 2.983mg |
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| Lysine | 2.706mg | 2.459mg |
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| Methionine | 0.547mg | 0.369mg |
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| Phenylalanine | 2.122mg | 1.604mg |
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| Valine | 2.029mg | 1.498mg |
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| Histidine | 1.097mg | 0.752mg |
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| Cholesterol | 0mg | 88mg |
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| Saturated Fat | 2.884g | 13.317g |
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| Monounsaturated Fat | 4.404g | 6.098g |
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| Polyunsaturated fat | 11.255g | 0.462g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
42%
Minerals Daily Need Coverage Score
244%
121%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 1527mg)
Which food is lower in Cholesterol?
Soybean raw is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Soybean raw is lower in Saturated Fat (difference - 10.433g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Parmigiano-Reggiano is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Parmigiano-Reggiano is cheaper (difference - $0.2)