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  6. Soybean raw vs. Edible mushroom

Soybean raw vs. Edible mushroom — In-Depth Nutrition Comparison

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How are soybean raw and edible mushroom different?

  • Soybean raw is higher than edible mushroom in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, potassium, zinc, and vitamin K.
  • Soybean raw covers your daily need for iron, 190% more than edible mushroom.
  • Edible mushroom has a higher glycemic index (32) than soybean raw (14).

Soybeans, mature seeds, raw and Mushrooms, white, raw types were used in this article.

Infographic

Soybean raw vs Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +3011.1%
Contains more CalciumCalcium +9133.3%
Contains more PotassiumPotassium +465.1%
Contains more IronIron +3040%
Contains more CopperCopper +421.4%
Contains more ZincZinc +840.4%
Contains more PhosphorusPhosphorus +718.6%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +5255.3%
Contains more SeleniumSelenium +91.4%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281%
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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +979%
Contains more Vitamin B2Vitamin B2 +116.4%
Contains more Vitamin B6Vitamin B6 +262.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2105.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean raw Edible mushroom DV% diff.
Iron 15.7mg 0.5mg 190%
Copper 1.658mg 0.318mg 149%
Manganese 2.517mg 0.047mg 107%
Folate 375µg 17µg 90%
Phosphorus 704mg 86mg 88%
Polyunsaturated fat 11.255g 0.16g 74%
Protein 36.49g 3.09g 67%
Vitamin B1 0.874mg 0.081mg 66%
Magnesium 280mg 9mg 65%
Potassium 1797mg 318mg 44%
Zinc 4.89mg 0.52mg 40%
Vitamin K 47µg 0µg 39%
Vitamin B2 0.87mg 0.402mg 36%
Fiber 9.3g 1g 33%
Fats 19.94g 0.34g 30%
Calcium 277mg 3mg 27%
Calories 446kcal 22kcal 21%
Vitamin B6 0.377mg 0.104mg 21%
Choline 115.9mg 17.3mg 18%
Selenium 17.8µg 9.3µg 15%
Vitamin B5 0.793mg 1.497mg 14%
Saturated fat 2.884g 0.05g 13%
Vitamin B3 1.623mg 3.607mg 12%
Monounsaturated fat 4.404g 0g 11%
Carbs 30.16g 3.26g 9%
Vitamin E 0.85mg 0.01mg 6%
Vitamin C 6mg 2.1mg 4%
Vitamin B12 0µg 0.04µg 2%
Vitamin D 0 IU 7 IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 20.86g 2.26g N/A
Sugar 7.33g 1.98g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.035mg 0%
Threonine 1.766mg 0.107mg 0%
Isoleucine 1.971mg 0.076mg 0%
Leucine 3.309mg 0.12mg 0%
Lysine 2.706mg 0.107mg 0%
Methionine 0.547mg 0.031mg 0%
Phenylalanine 2.122mg 0.085mg 0%
Valine 2.029mg 0.232mg 0%
Histidine 1.097mg 0.057mg 0%
Fructose 0.17g 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
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +1080.9%
Contains more FatsFats +5764.7%
Contains more CarbsCarbs +825.2%
Contains more OtherOther +466.3%
Contains more WaterWater +982.6%

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
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +6934.4%
Contains less Sat. FatSaturated fat -98.3%

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.