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Soybean raw vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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What are the main differences between soybean raw and chocolate chip cookie?

  • Soybean raw has more iron, copper, phosphorus, folate, manganese, vitamin B1, magnesium, vitamin B2, and potassium than chocolate chip cookie.
  • Soybean raw's daily need coverage for iron is 165% higher.
  • Chocolate chip cookie has 11 times less folate than soybean raw. Soybean raw has 375µg of folate, while chocolate chip cookie has 33µg.
  • Soybean raw is lower in saturated fat.
  • Chocolate chip cookie has a higher glycemic index (50) than soybean raw (14).

We used Soybeans, mature seeds, raw and Cookies, chocolate chip, prepared from recipe, made with butter types in this comparison.

Infographic

Soybean raw vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +628.9%
Contains more PotassiumPotassium +713.1%
Contains more IronIron +533.1%
Contains more CopperCopper +329.5%
Contains more ZincZinc +420.2%
Contains more PhosphorusPhosphorus +604%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +279.6%
Contains more SeleniumSelenium +58.9%

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +391.5%
Contains more Vitamin B3Vitamin B3 +18.9%
Contains more Vitamin B5Vitamin B5 +206.2%
Contains more Vitamin B6Vitamin B6 +348.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1036.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +13800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +540.2%
Contains more WaterWater +49.8%
Contains more OtherOther +143.5%
Contains more FatsFats +42.4%
Contains more CarbsCarbs +93%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +147.9%
Contains more Mono. FatMonounsaturated fat +87.1%

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 Chocolate chip cookie
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 Chocolate chip cookie DV% diff.
Iron 15.7mg 2.48mg 165%
Copper 1.658mg 0.386mg 141%
Folate 375µg 33µg 86%
Phosphorus 704mg 100mg 86%
Manganese 2.517mg 0.663mg 81%
Protein 36.49g 5.7g 62%
Vitamin B1 0.874mg 0.184mg 58%
Magnesium 280mg 55mg 54%
Vitamin B2 0.87mg 0.177mg 53%
Saturated fat 2.884g 14.071g 51%
Potassium 1797mg 221mg 46%
Polyunsaturated fat 11.255g 4.541g 45%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Zinc 4.89mg 0.94mg 36%
Calcium 277mg 38mg 24%
Vitamin B6 0.377mg 0.084mg 23%
Cholesterol 0mg 70mg 23%
Choline 115.9mg 21%
Sodium 2mg 341mg 15%
Vitamin A 1µg 139µg 15%
Fats 19.94g 28.4g 13%
Selenium 17.8µg 11.2µg 12%
Vitamin B5 0.793mg 0.259mg 11%
Monounsaturated fat 4.404g 8.241g 10%
Carbs 30.16g 58.2g 9%
Vitamin C 6mg 0.2mg 6%
Vitamin E 0.85mg 6%
Vitamin B12 0µg 0.08µg 3%
Calories 446kcal 488kcal 2%
Vitamin B3 1.623mg 1.365mg 2%
Net carbs 20.86g 58.2g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.072mg 0%
Threonine 1.766mg 0.191mg 0%
Isoleucine 1.971mg 0.224mg 0%
Leucine 3.309mg 0.391mg 0%
Lysine 2.706mg 0.214mg 0%
Methionine 0.547mg 0.106mg 0%
Phenylalanine 2.122mg 0.27mg 0%
Valine 2.029mg 0.279mg 0%
Histidine 1.097mg 0.123mg 0%
Omega-3 - DHA 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Chocolate chip cookie
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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
244%
Soybean raw
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 339mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 11.187g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 36)
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?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $3.4)

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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.