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  6. Soybean raw vs. Coriander

Soybean raw vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between soybean raw and coriander

  • Soybean raw has more iron, copper, phosphorus, manganese, folate, vitamin B1, magnesium, and vitamin B2; however, coriander is higher in vitamin K and vitamin A.
  • Coriander covers your daily need for vitamin K, 219% more than soybean raw.
  • Soybean raw has 15 times more phosphorus than coriander. While soybean raw has 704mg of phosphorus, coriander has only 48mg.
  • The glycemic index of coriander is higher.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Coriander (cilantro) leaves, raw.

Infographic

Soybean raw vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +976.9%
Contains more CalciumCalcium +313.4%
Contains more PotassiumPotassium +244.9%
Contains more IronIron +787%
Contains more CopperCopper +636.9%
Contains more ZincZinc +878%
Contains more PhosphorusPhosphorus +1366.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +490.8%
Contains more SeleniumSelenium +1877.8%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +1204.5%
Contains more Vitamin B2Vitamin B2 +437%
Contains more Vitamin B3Vitamin B3 +45.7%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin B6Vitamin B6 +153%
Contains more FolateFolate +504.8%
Contains more CholineCholine +805.5%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +33600%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin KVitamin K +559.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Coriander DV% diff.
Vitamin K 47µg 310µg 219%
Iron 15.7mg 1.77mg 174%
Copper 1.658mg 0.225mg 159%
Phosphorus 704mg 48mg 94%
Manganese 2.517mg 0.426mg 91%
Folate 375µg 62µg 78%
Polyunsaturated fat 11.255g 0.04g 75%
Protein 36.49g 2.13g 69%
Vitamin B1 0.874mg 0.067mg 67%
Magnesium 280mg 26mg 60%
Vitamin B2 0.87mg 0.162mg 54%
Zinc 4.89mg 0.5mg 40%
Potassium 1797mg 521mg 38%
Vitamin A 1µg 337µg 37%
Selenium 17.8µg 0.9µg 31%
Fats 19.94g 0.52g 30%
Fiber 9.3g 2.8g 26%
Vitamin C 6mg 27mg 23%
Calories 446kcal 23kcal 21%
Calcium 277mg 67mg 21%
Choline 115.9mg 12.8mg 19%
Vitamin B6 0.377mg 0.149mg 18%
Saturated fat 2.884g 0.014g 13%
Vitamin E 0.85mg 2.5mg 11%
Monounsaturated fat 4.404g 0.275g 10%
Carbs 30.16g 3.67g 9%
Vitamin B5 0.793mg 0.57mg 4%
Vitamin B3 1.623mg 1.114mg 3%
Sodium 2mg 46mg 2%
Net carbs 20.86g 0.87g N/A
Sugar 7.33g 0.87g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +1613.1%
Contains more FatsFats +3734.6%
Contains more CarbsCarbs +721.8%
Contains more OtherOther +231.3%
Contains more WaterWater +979.7%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +1501.5%
Contains more Poly. FatPolyunsaturated fat +28037.5%
Contains less Sat. FatSaturated fat -99.5%

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.