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  6. Soybean raw vs. Chinese broccoli

Soybean raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the differences between soybean raw and chinese broccoli?

  • The amount of iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc in soybean raw is higher than in chinese broccoli.
  • Soybean raw's daily need coverage for iron is 189% more.
  • Chinese broccoli contains 27 times less copper than soybean raw. Soybean raw contains 1.658mg of copper, while chinese broccoli contains 0.061mg.
  • Soybean raw has a lower glycemic index (14) than chinese broccoli (32).

We used Soybeans, mature seeds, raw and Broccoli, chinese, cooked types in this article.

Infographic

Soybean raw vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +177%
Contains more PotassiumPotassium +588.5%
Contains more IronIron +2703.6%
Contains more CopperCopper +2618%
Contains more ZincZinc +1153.8%
Contains more PhosphorusPhosphorus +1617.1%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +853.4%
Contains more SeleniumSelenium +1269.2%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +77.1%
Contains more Vitamin B1Vitamin B1 +820%
Contains more Vitamin B2Vitamin B2 +495.9%
Contains more Vitamin B3Vitamin B3 +271.4%
Contains more Vitamin B5Vitamin B5 +398.7%
Contains more Vitamin B6Vitamin B6 +438.6%
Contains more FolateFolate +278.8%
Contains more CholineCholine +358.1%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin KVitamin K +80.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Chinese broccoli DV% diff.
Iron 15.7mg 0.56mg 189%
Copper 1.658mg 0.061mg 177%
Manganese 2.517mg 0.264mg 98%
Phosphorus 704mg 41mg 95%
Polyunsaturated fat 11.255g 0.33g 73%
Protein 36.49g 1.14g 71%
Folate 375µg 99µg 69%
Vitamin B1 0.874mg 0.095mg 65%
Magnesium 280mg 18mg 62%
Vitamin B2 0.87mg 0.146mg 56%
Potassium 1797mg 261mg 45%
Zinc 4.89mg 0.39mg 41%
Vitamin K 47µg 84.8µg 32%
Fats 19.94g 0.72g 30%
Selenium 17.8µg 1.3µg 30%
Fiber 9.3g 2.5g 27%
Vitamin C 6mg 28.2mg 25%
Vitamin B6 0.377mg 0.07mg 24%
Calories 446kcal 22kcal 21%
Calcium 277mg 100mg 18%
Choline 115.9mg 25.3mg 16%
Vitamin B5 0.793mg 0.159mg 13%
Saturated fat 2.884g 0.11g 13%
Monounsaturated fat 4.404g 0.05g 11%
Vitamin A 1µg 82µg 9%
Carbs 30.16g 3.81g 9%
Vitamin B3 1.623mg 0.437mg 7%
Vitamin E 0.85mg 0.48mg 2%
Net carbs 20.86g 1.31g N/A
Sugar 7.33g 0.84g N/A
Sodium 2mg 7mg 0%
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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +3100.9%
Contains more FatsFats +2669.4%
Contains more CarbsCarbs +691.6%
Contains more OtherOther +516.5%
Contains more WaterWater +995.3%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +8708%
Contains more Poly. FatPolyunsaturated fat +3310.6%
Contains less Sat. FatSaturated fat -96.2%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.