Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soybean raw vs. Egg white — In-Depth Nutrition Comparison

Compare

Important differences between soybean raw and egg whites

  • Egg whites have less iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, potassium, zinc, and vitamin K.
  • Soybean raw's daily need coverage for iron is 195% more.
  • Soybean raw has a higher glycemic index than egg whites.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Egg, white, raw, fresh.

Infographic

Soybean raw vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +2445.5%
Contains more CalciumCalcium +3857.1%
Contains more PotassiumPotassium +1002.5%
Contains more IronIron +19525%
Contains more CopperCopper +7108.7%
Contains more ZincZinc +16200%
Contains more PhosphorusPhosphorus +4593.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +22781.8%
Contains more SeleniumSelenium +12.4%

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 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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21750%
Contains more Vitamin B2Vitamin B2 +98.2%
Contains more Vitamin B3Vitamin B3 +1445.7%
Contains more Vitamin B5Vitamin B5 +317.4%
Contains more Vitamin B6Vitamin B6 +7440%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9275%
Contains more CholineCholine +10436.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +234.8%
Contains more FatsFats +11629.4%
Contains more CarbsCarbs +4031.5%
Contains more OtherOther +673%
Contains more WaterWater +925.4%

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 Egg white
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Egg white DV% diff.
Iron 15.7mg 0.08mg 195%
Copper 1.658mg 0.023mg 182%
Manganese 2.517mg 0.011mg 109%
Phosphorus 704mg 15mg 98%
Folate 375µg 4µg 93%
Polyunsaturated fat 11.255g 0g 75%
Vitamin B1 0.874mg 0.004mg 73%
Magnesium 280mg 11mg 64%
Protein 36.49g 10.9g 51%
Potassium 1797mg 163mg 48%
Zinc 4.89mg 0.03mg 44%
Vitamin K 47µg 0µg 39%
Fiber 9.3g 0g 37%
Vitamin B2 0.87mg 0.439mg 33%
Fats 19.94g 0.17g 30%
Vitamin B6 0.377mg 0.005mg 29%
Calcium 277mg 7mg 27%
Choline 115.9mg 1.1mg 21%
Calories 446kcal 52kcal 20%
Saturated fat 2.884g 0g 13%
Vitamin B5 0.793mg 0.19mg 12%
Monounsaturated fat 4.404g 0g 11%
Carbs 30.16g 0.73g 10%
Vitamin B3 1.623mg 0.105mg 9%
Vitamin C 6mg 0mg 7%
Sodium 2mg 166mg 7%
Vitamin E 0.85mg 0mg 6%
Selenium 17.8µg 20µg 4%
Vitamin B12 0µg 0.09µg 4%
Net carbs 20.86g 0.73g N/A
Sugar 7.33g 0.71g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.125mg 0%
Threonine 1.766mg 0.449mg 0%
Isoleucine 1.971mg 0.661mg 0%
Leucine 3.309mg 1.016mg 0%
Lysine 2.706mg 0.806mg 0%
Methionine 0.547mg 0.399mg 0%
Phenylalanine 2.122mg 0.686mg 0%
Valine 2.029mg 0.809mg 0%
Histidine 1.097mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
244%
Soybean raw
17%
Egg white

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 164mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 6.62g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 2.884g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 14)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.