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  6. Soybean raw vs. Dates

Soybean raw vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and dates

  • Soybean raw is higher than dates in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, zinc, and vitamin K.
  • Soybean raw covers your daily iron needs 184% more than dates.
  • Soybean raw contains 20 times more folate than dates. While soybean raw contains 375µg of folate, dates contain only 19µg.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Dates, deglet noor.

Infographic

Soybean raw vs Dates 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%
Dates
Dates
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +551.2%
Contains more CalciumCalcium +610.3%
Contains more PotassiumPotassium +173.9%
Contains more IronIron +1439.2%
Contains more CopperCopper +704.9%
Contains more ZincZinc +1586.2%
Contains more PhosphorusPhosphorus +1035.5%
Contains more ManganeseManganese +860.7%
Contains more SeleniumSelenium +493.3%
~equal in Sodium ~2mg

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%
Dates
Dates
0
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +1580.8%
Contains more Vitamin B2Vitamin B2 +1218.2%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +128.5%
Contains more Vitamin KVitamin K +1640.7%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +1739.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Dates DV% diff.
Iron 15.7mg 1.02mg 184%
Copper 1.658mg 0.206mg 161%
Manganese 2.517mg 0.262mg 98%
Phosphorus 704mg 62mg 92%
Folate 375µg 19µg 89%
Polyunsaturated fat 11.255g 0.019g 75%
Vitamin B1 0.874mg 0.052mg 69%
Protein 36.49g 2.45g 68%
Vitamin B2 0.87mg 0.066mg 62%
Magnesium 280mg 43mg 56%
Zinc 4.89mg 0.29mg 42%
Vitamin K 47µg 2.7µg 37%
Potassium 1797mg 656mg 34%
Fats 19.94g 0.39g 30%
Selenium 17.8µg 3µg 27%
Fructose 19.56g 24%
Calcium 277mg 39mg 24%
Choline 115.9mg 6.3mg 20%
Vitamin B6 0.377mg 0.165mg 16%
Carbs 30.16g 75.03g 15%
Saturated fat 2.884g 0.032g 13%
Monounsaturated fat 4.404g 0.036g 11%
Calories 446kcal 282kcal 8%
Vitamin C 6mg 0.4mg 6%
Fiber 9.3g 8g 5%
Vitamin E 0.85mg 0.05mg 5%
Vitamin B5 0.793mg 0.589mg 4%
Vitamin B3 1.623mg 1.274mg 2%
Net carbs 20.86g 67.03g N/A
Sugar 7.33g 63.35g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.012mg 0%
Threonine 1.766mg 0.043mg 0%
Isoleucine 1.971mg 0.049mg 0%
Leucine 3.309mg 0.084mg 0%
Lysine 2.706mg 0.066mg 0%
Methionine 0.547mg 0.022mg 0%
Phenylalanine 2.122mg 0.05mg 0%
Valine 2.029mg 0.071mg 0%
Histidine 1.097mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +1389.4%
Contains more FatsFats +5012.8%
Contains more OtherOther +204.4%
Contains more CarbsCarbs +148.8%
Contains more WaterWater +140.4%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +12133.3%
Contains more Poly. FatPolyunsaturated fat +59136.8%
Contains less Sat. FatSaturated fat -98.9%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.