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Soybean raw vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between soybean raw and cod

  • Soybean raw has more iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, and potassium; however, cod is higher in vitamin B5.
  • Cod covers your daily need for vitamin B5, 3044% more than soybean raw.
  • Soybean raw has 168 times more manganese than cod. While soybean raw has 2.517mg of manganese, cod has only 0.015mg.
  • The glycemic index of soybean raw is higher.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Fish, cod, Atlantic, raw.

Infographic

Soybean raw vs Cod 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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +1631.3%
Contains more PotassiumPotassium +335.1%
Contains more IronIron +4031.6%
Contains more CopperCopper +5821.4%
Contains more ZincZinc +986.7%
Contains more PhosphorusPhosphorus +246.8%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +16680%
Contains more SeleniumSelenium +86%

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%
Cod
Cod
5
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +32.8%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B2Vitamin B2 +1238.5%
Contains more Vitamin B6Vitamin B6 +53.9%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +77.8%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B5Vitamin B5 +19193.8%
Contains more Vitamin B12Vitamin B12 +∞%

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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +104.9%
Contains more FatsFats +2876.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1523.3%
Contains more WaterWater +851.1%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +4585.1%
Contains more Poly. FatPolyunsaturated fat +4772.3%
Contains less Sat. FatSaturated fat -95.5%

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 Cod
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Cod DV% diff.
Vitamin B5 0.793mg 153mg 3044%
Iron 15.7mg 0.38mg 192%
Copper 1.658mg 0.028mg 181%
Manganese 2.517mg 0.015mg 109%
Folate 375µg 7µg 92%
Polyunsaturated fat 11.255g 0.231g 73%
Phosphorus 704mg 203mg 72%
Vitamin B1 0.874mg 0.076mg 67%
Vitamin B2 0.87mg 0.065mg 62%
Magnesium 280mg 32mg 59%
Potassium 1797mg 413mg 41%
Zinc 4.89mg 0.45mg 40%
Vitamin K 47µg 0.1µg 39%
Vitamin B12 0µg 0.91µg 38%
Protein 36.49g 17.81g 37%
Fiber 9.3g 0g 37%
Fats 19.94g 0.67g 30%
Selenium 17.8µg 33.1µg 28%
Calcium 277mg 16mg 26%
Calories 446kcal 82kcal 18%
Cholesterol 0mg 43mg 14%
Saturated fat 2.884g 0.131g 13%
Monounsaturated fat 4.404g 0.094g 11%
Vitamin B6 0.377mg 0.245mg 10%
Carbs 30.16g 0g 10%
Choline 115.9mg 65.2mg 9%
Vitamin C 6mg 1mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin B3 1.623mg 2.063mg 3%
Sodium 2mg 54mg 2%
Vitamin E 0.85mg 0.64mg 1%
Vitamin A 1µg 12µg 1%
Net carbs 20.86g 0g N/A
Sugar 7.33g 0g N/A
Tryptophan 0.591mg 0.199mg 0%
Threonine 1.766mg 0.781mg 0%
Isoleucine 1.971mg 0.821mg 0%
Leucine 3.309mg 1.447mg 0%
Lysine 2.706mg 1.635mg 0%
Methionine 0.547mg 0.527mg 0%
Phenylalanine 2.122mg 0.695mg 0%
Valine 2.029mg 0.917mg 0%
Histidine 1.097mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cod
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
731%
Cod
Minerals Daily Need Coverage Score
244%
Soybean raw
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 2.753g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 14)
Which food is cheaper?
Cod
Cod is cheaper (difference - $2.1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.