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  6. Soybean raw vs. Coconut

Soybean raw vs. Coconut — In-Depth Nutrition Comparison

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Important differences between soybean raw and coconut

  • Coconut has less iron, copper, folate, phosphorus, vitamin B1, vitamin B2, magnesium, manganese, and potassium.
  • Soybean raw's daily need coverage for iron is 166% more.
  • Soybean raw has 44 times more vitamin B2 than coconut. Soybean raw has 0.87mg of vitamin B2, while coconut has 0.02mg.
  • Soybean raw is lower in saturated fat.
  • Coconut has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Nuts, coconut meat, raw.

Infographic

Soybean raw vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +1878.6%
Contains more PotassiumPotassium +404.8%
Contains more IronIron +546.1%
Contains more CopperCopper +281.1%
Contains more ZincZinc +344.5%
Contains more PhosphorusPhosphorus +523%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +67.8%
Contains more SeleniumSelenium +76.2%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +81.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.2%
Contains more Vitamin B1Vitamin B1 +1224.2%
Contains more Vitamin B2Vitamin B2 +4250%
Contains more Vitamin B3Vitamin B3 +200.6%
Contains more Vitamin B5Vitamin B5 +164.3%
Contains more Vitamin B6Vitamin B6 +598.1%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +1342.3%
Contains more CholineCholine +857.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Coconut DV% diff.
Iron 15.7mg 2.43mg 166%
Copper 1.658mg 0.435mg 136%
Saturated fat 2.884g 29.698g 122%
Folate 375µg 26µg 87%
Phosphorus 704mg 113mg 84%
Polyunsaturated fat 11.255g 0.366g 73%
Vitamin B1 0.874mg 0.066mg 67%
Protein 36.49g 3.33g 66%
Vitamin B2 0.87mg 0.02mg 65%
Magnesium 280mg 32mg 59%
Manganese 2.517mg 1.5mg 44%
Potassium 1797mg 356mg 42%
Vitamin K 47µg 0.2µg 39%
Zinc 4.89mg 1.1mg 34%
Calcium 277mg 14mg 26%
Vitamin B6 0.377mg 0.054mg 25%
Fats 19.94g 33.49g 21%
Choline 115.9mg 12.1mg 19%
Selenium 17.8µg 10.1µg 14%
Vitamin B5 0.793mg 0.3mg 10%
Vitamin B3 1.623mg 0.54mg 7%
Monounsaturated fat 4.404g 1.425g 7%
Calories 446kcal 354kcal 5%
Carbs 30.16g 15.23g 5%
Vitamin E 0.85mg 0.24mg 4%
Vitamin C 6mg 3.3mg 3%
Sodium 2mg 20mg 1%
Fiber 9.3g 9g 1%
Net carbs 20.86g 6.23g N/A
Sugar 7.33g 6.23g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.039mg 0%
Threonine 1.766mg 0.121mg 0%
Isoleucine 1.971mg 0.131mg 0%
Leucine 3.309mg 0.247mg 0%
Lysine 2.706mg 0.147mg 0%
Methionine 0.547mg 0.062mg 0%
Phenylalanine 2.122mg 0.169mg 0%
Valine 2.029mg 0.202mg 0%
Histidine 1.097mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +995.8%
Contains more CarbsCarbs +98%
Contains more OtherOther +407.3%
Contains more FatsFats +68%
Contains more WaterWater +450.2%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +209.1%
Contains more Poly. FatPolyunsaturated fat +2975.1%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.