Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Coconut oil

Soybean raw vs. Coconut oil — In-Depth Nutrition Comparison

Compare

A recap on differences between Soybean raw and Coconut oil

  • Soybean raw is higher than Coconut oil in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, and Potassium.
  • Coconut oil covers your daily Saturated Fat needs 398% more than Soybean raw.
  • The amount of Saturated Fat in Soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Oil, coconut.

Infographic

Soybean raw vs Coconut oil 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.
Soybean raw
Soybean raw
9
:
1
Coconut oil
Coconut oil
Contains more Calcium +27600%
Contains more Iron +31300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +24350%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +27600%
Contains more Iron +31300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +24350%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Soybean raw
Soybean raw
10
:
0
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin E +672.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +7733.3%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +672.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +7733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +28366.7%
Contains more Other +435.2%
Contains more Fats +396.8%
Soybean raw
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
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +28366.7%
Contains more Other +435.2%
Contains more Fats +396.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Coconut oil
Coconut oil
Contains less Saturated Fat -96.5%
Contains more Polyunsaturated fat +561.3%
Contains more Monounsaturated Fat +43.8%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -96.5%
Contains more Polyunsaturated fat +561.3%
Contains more Monounsaturated Fat +43.8%

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 Coconut oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Coconut oil Opinion
Net carbs 20.86g 0g Soybean raw
Protein 36.49g 0g Soybean raw
Fats 19.94g 99.06g Coconut oil
Carbs 30.16g 0g Soybean raw
Calories 446kcal 892kcal Coconut oil
Sugar 7.33g 0g Coconut oil
Fiber 9.3g 0g Soybean raw
Calcium 277mg 1mg Soybean raw
Iron 15.7mg 0.05mg Soybean raw
Magnesium 280mg 0mg Soybean raw
Phosphorus 704mg 0mg Soybean raw
Potassium 1797mg 0mg Soybean raw
Sodium 2mg 0mg Coconut oil
Zinc 4.89mg 0.02mg Soybean raw
Copper 1.658mg 0mg Soybean raw
Manganese 2.517mg 0mg Soybean raw
Selenium 17.8µg 0µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.11mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0mg Soybean raw
Vitamin B2 0.87mg 0mg Soybean raw
Vitamin B3 1.623mg 0mg Soybean raw
Vitamin B5 0.793mg 0mg Soybean raw
Vitamin B6 0.377mg 0mg Soybean raw
Folate 375µg 0µg Soybean raw
Vitamin K 47µg 0.6µg Soybean raw
Tryptophan 0.591mg 0mg Soybean raw
Threonine 1.766mg 0mg Soybean raw
Isoleucine 1.971mg 0mg Soybean raw
Leucine 3.309mg 0mg Soybean raw
Lysine 2.706mg 0mg Soybean raw
Methionine 0.547mg 0mg Soybean raw
Phenylalanine 2.122mg 0mg Soybean raw
Valine 2.029mg 0mg Soybean raw
Histidine 1.097mg 0mg Soybean raw
Trans Fat 0g 0.028g Soybean raw
Saturated Fat 2.884g 82.475g Soybean raw
Monounsaturated Fat 4.404g 6.332g Coconut oil
Polyunsaturated fat 11.255g 1.702g Soybean raw
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Coconut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
0%
Coconut oil
Minerals Daily Need Coverage Score
244%
Soybean raw
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 79.591g)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.