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  6. Soybean raw vs. Parmigiano-Reggiano

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.
  • Parmigiano-Reggiano has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Soybean raw vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +636.8%
Contains more PotassiumPotassium +1337.6%
Contains more IronIron +1644.4%
Contains more CopperCopper +596.6%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2861.2%
Contains more CalciumCalcium +300.4%
~equal in Phosphorus ~729mg
~equal in Selenium ~17.7µg

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +2913.8%
Contains more Vitamin B2Vitamin B2 +79%
Contains more Vitamin B3Vitamin B3 +1323.7%
Contains more Vitamin B5Vitamin B5 +144%
Contains more Vitamin B6Vitamin B6 +669.4%
Contains more Vitamin KVitamin K +2664.7%
Contains more FolateFolate +3650%
Contains more CholineCholine +459.9%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more ProteinProtein +82.5%
Contains more CarbsCarbs +2101.5%
Contains more WaterWater +492.5%
Contains more OtherOther +64.9%
~equal in Fats ~20g

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% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -78.3%
Contains more Poly. FatPolyunsaturated fat +2336.1%
Contains more Mono. FatMonounsaturated 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.
Soybean raw Parmigiano-Reggiano
Lower in Cholesterol ok
Lower in Sodium 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 Parmigiano-Reggiano DV% diff.
Iron 15.7mg 0.9mg 185%
Copper 1.658mg 0.238mg 158%
Manganese 2.517mg 0.085mg 106%
Vitamin B12 0µg 2.26µg 94%
Folate 375µg 10µg 91%
Calcium 277mg 1109mg 83%
Polyunsaturated fat 11.255g 0.462g 72%
Vitamin B1 0.874mg 0.029mg 70%
Sodium 2mg 1529mg 66%
Magnesium 280mg 38mg 58%
Potassium 1797mg 125mg 49%
Saturated fat 2.884g 13.317g 47%
Vitamin K 47µg 1.7µg 38%
Fiber 9.3g 0g 37%
Protein 36.49g 20g 33%
Vitamin B2 0.87mg 0.486mg 30%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.377mg 0.049mg 25%
Vitamin A 1µg 160µg 18%
Choline 115.9mg 20.7mg 17%
Carbs 30.16g 1.37g 10%
Vitamin B5 0.793mg 0.325mg 9%
Vitamin B3 1.623mg 0.114mg 9%
Calories 446kcal 265kcal 9%
Zinc 4.89mg 3.87mg 9%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 0.17mg 5%
Phosphorus 704mg 729mg 4%
Monounsaturated fat 4.404g 6.098g 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Fats 19.94g 20g 0%
Net carbs 20.86g 1.37g N/A
Sugar 7.33g 0g N/A
Selenium 17.8µg 17.7µg 0%
Tryptophan 0.591mg 0.24mg 0%
Threonine 1.766mg 1.519mg 0%
Isoleucine 1.971mg 1.2mg 0%
Leucine 3.309mg 2.983mg 0%
Lysine 2.706mg 2.459mg 0%
Methionine 0.547mg 0.369mg 0%
Phenylalanine 2.122mg 1.604mg 0%
Valine 2.029mg 1.498mg 0%
Histidine 1.097mg 0.752mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Parmigiano-Reggiano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
244%
Soybean raw
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1527mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 10.433g)
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?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $0.2)

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.