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  6. Soybean raw vs. Croissant

Soybean raw vs. Croissant — In-Depth Nutrition Comparison

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What are the differences between soybean raw and croissant?

  • The amount of copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B2, and vitamin B1 in soybean raw is higher than in croissant.
  • Soybean raw's daily need coverage for copper is 175% more.
  • Croissant contains 18 times less magnesium than soybean raw. Soybean raw contains 280mg of magnesium, while croissant contains 16mg.
  • Soybean raw has less saturated fat.
  • Soybean raw has a lower glycemic index (14) than croissant (56).

We used Soybeans, mature seeds, raw and Croissants, butter types in this article.

Infographic

Soybean raw vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +648.6%
Contains more PotassiumPotassium +1422.9%
Contains more IronIron +673.4%
Contains more CopperCopper +1972.5%
Contains more ZincZinc +552%
Contains more PhosphorusPhosphorus +570.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +662.7%
Contains more SeleniumSelenium +27.5%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B1Vitamin B1 +125.3%
Contains more Vitamin B2Vitamin B2 +261%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +326.1%
Contains more CholineCholine +198.7%
Contains more Vitamin AVitamin A +20500%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.84mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.861mg

All nutrients comparison - raw data values

Nutrient Soybean raw Croissant DV% diff.
Copper 1.658mg 0.08mg 175%
Iron 15.7mg 2.03mg 171%
Manganese 2.517mg 0.33mg 95%
Phosphorus 704mg 105mg 86%
Folate 375µg 88µg 72%
Polyunsaturated fat 11.255g 1.094g 68%
Magnesium 280mg 16mg 63%
Protein 36.49g 8.2g 57%
Potassium 1797mg 118mg 49%
Vitamin B2 0.87mg 0.241mg 48%
Vitamin B1 0.874mg 0.388mg 41%
Saturated fat 2.884g 11.659g 40%
Vitamin K 47µg 1.8µg 38%
Zinc 4.89mg 0.75mg 38%
Fiber 9.3g 2.6g 27%
Vitamin B6 0.377mg 0.058mg 25%
Calcium 277mg 37mg 24%
Vitamin A 1µg 206µg 23%
Cholesterol 0mg 67mg 22%
Sodium 2mg 467mg 20%
Choline 115.9mg 38.8mg 14%
Selenium 17.8µg 22.7µg 9%
Vitamin B12 0µg 0.16µg 7%
Vitamin C 6mg 0.2mg 6%
Carbs 30.16g 45.8g 5%
Vitamin B3 1.623mg 2.188mg 4%
Monounsaturated fat 4.404g 5.525g 3%
Calories 446kcal 406kcal 2%
Fats 19.94g 21g 2%
Vitamin B5 0.793mg 0.861mg 1%
Net carbs 20.86g 43.2g N/A
Sugar 7.33g 11.26g N/A
Vitamin E 0.85mg 0.84mg 0%
Tryptophan 0.591mg 0.099mg 0%
Threonine 1.766mg 0.284mg 0%
Isoleucine 1.971mg 0.365mg 0%
Leucine 3.309mg 0.623mg 0%
Lysine 2.706mg 0.329mg 0%
Methionine 0.547mg 0.175mg 0%
Phenylalanine 2.122mg 0.416mg 0%
Valine 2.029mg 0.41mg 0%
Histidine 1.097mg 0.187mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g 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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more ProteinProtein +345%
Contains more OtherOther +170.6%
Contains more CarbsCarbs +51.9%
Contains more WaterWater +171.7%
~equal in Fats ~21g

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Poly. FatPolyunsaturated fat +928.8%
Contains more Mono. FatMonounsaturated fat +25.5%

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.