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Soybean raw vs. Cookie dough — In-Depth Nutrition Comparison

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Significant differences between soybean raw and cookie dough

  • The amount of copper, iron, phosphorus, folate, manganese, magnesium, vitamin B2, vitamin B1, potassium, and zinc in soybean raw is higher than in cookie dough.
  • Soybean raw covers your daily copper needs 172% more than cookie dough.
  • Cookie dough has 12 times less potassium than soybean raw. Soybean raw has 1797mg of potassium, while cookie dough has 147mg.
  • Cookie dough has a higher glycemic index. The glycemic index of cookie dough is 54, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Cookies, oatmeal, refrigerated dough.

Infographic

Soybean raw vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +793.5%
Contains more PotassiumPotassium +1122.4%
Contains more IronIron +633.6%
Contains more CopperCopper +1407.3%
Contains more ZincZinc +664.1%
Contains more PhosphorusPhosphorus +576.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +229%
Contains more SeleniumSelenium +95.6%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +273.5%
Contains more Vitamin B2Vitamin B2 +487.8%
Contains more Vitamin B5Vitamin B5 +113.2%
Contains more Vitamin B6Vitamin B6 +819.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +971.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +14.9%
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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +575.7%
Contains more OtherOther +274.6%
Contains more CarbsCarbs +96%
Contains more WaterWater +79.2%
~equal in Fats ~18.9g

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Poly. FatPolyunsaturated fat +334.2%
Contains more Mono. FatMonounsaturated fat +139.1%

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 Cookie dough
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 Cookie dough DV% diff.
Copper 1.658mg 0.11mg 172%
Iron 15.7mg 2.14mg 170%
Phosphorus 704mg 104mg 86%
Folate 375µg 35µg 85%
Manganese 2.517mg 0.765mg 76%
Protein 36.49g 5.4g 62%
Magnesium 280mg 28mg 60%
Polyunsaturated fat 11.255g 2.592g 58%
Vitamin B2 0.87mg 0.148mg 56%
Vitamin B1 0.874mg 0.234mg 53%
Potassium 1797mg 147mg 49%
Vitamin K 47µg 39%
Zinc 4.89mg 0.64mg 39%
Fiber 9.3g 2.5g 27%
Vitamin B6 0.377mg 0.041mg 26%
Calcium 277mg 31mg 25%
Choline 115.9mg 21%
Selenium 17.8µg 9.1µg 16%
Monounsaturated fat 4.404g 10.531g 15%
Sodium 2mg 294mg 13%
Carbs 30.16g 59.1g 10%
Cholesterol 0mg 24mg 8%
Saturated fat 2.884g 4.751g 8%
Vitamin B5 0.793mg 0.372mg 8%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 6%
Fats 19.94g 18.9g 2%
Vitamin B3 1.623mg 1.865mg 2%
Vitamin B12 0µg 0.04µg 2%
Calories 446kcal 424kcal 1%
Net carbs 20.86g 56.6g N/A
Sugar 7.33g N/A
Vitamin A 1µg 4µg 0%
Tryptophan 0.591mg 0.088mg 0%
Threonine 1.766mg 0.177mg 0%
Isoleucine 1.971mg 0.227mg 0%
Leucine 3.309mg 0.414mg 0%
Lysine 2.706mg 0.257mg 0%
Methionine 0.547mg 0.122mg 0%
Phenylalanine 2.122mg 0.278mg 0%
Valine 2.029mg 0.291mg 0%
Histidine 1.097mg 0.125mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cookie dough
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
15%
Cookie dough
Minerals Daily Need Coverage Score
244%
Soybean raw
41%
Cookie dough

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 1.867g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 40)
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?
Cookie dough
Cookie dough is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Cookie dough
Cookie dough 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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.