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  6. Soybean raw vs. Coconut oil

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

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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.
  • The glycemic index of coconut oil 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.
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +27600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +31300%
Contains more CopperCopper +∞%
Contains more ZincZinc +24350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +7733.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +38533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Coconut oil DV% diff.
Saturated fat 2.884g 82.475g 362%
Iron 15.7mg 0.05mg 196%
Copper 1.658mg 0mg 184%
Fats 19.94g 99.06g 122%
Manganese 2.517mg 0mg 109%
Phosphorus 704mg 0mg 101%
Folate 375µg 0µg 94%
Protein 36.49g 0g 73%
Vitamin B1 0.874mg 0mg 73%
Magnesium 280mg 0mg 67%
Vitamin B2 0.87mg 0mg 67%
Polyunsaturated fat 11.255g 1.702g 64%
Potassium 1797mg 0mg 53%
Zinc 4.89mg 0.02mg 44%
Vitamin K 47µg 0.6µg 39%
Fiber 9.3g 0g 37%
Selenium 17.8µg 0µg 32%
Vitamin B6 0.377mg 0mg 29%
Calcium 277mg 1mg 28%
Calories 446kcal 892kcal 22%
Choline 115.9mg 0.3mg 21%
Vitamin B5 0.793mg 0mg 16%
Carbs 30.16g 0g 10%
Vitamin B3 1.623mg 0mg 10%
Vitamin C 6mg 0mg 7%
Monounsaturated fat 4.404g 6.332g 5%
Vitamin E 0.85mg 0.11mg 5%
Net carbs 20.86g 0g N/A
Sugar 7.33g 0g N/A
Sodium 2mg 0mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.591mg 0mg 0%
Threonine 1.766mg 0mg 0%
Isoleucine 1.971mg 0mg 0%
Leucine 3.309mg 0mg 0%
Lysine 2.706mg 0mg 0%
Methionine 0.547mg 0mg 0%
Phenylalanine 2.122mg 0mg 0%
Valine 2.029mg 0mg 0%
Histidine 1.097mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28366.7%
Contains more OtherOther +435.2%
Contains more FatsFats +396.8%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Poly. FatPolyunsaturated fat +561.3%
Contains more Mono. FatMonounsaturated fat +43.8%

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.