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  6. Soybean raw vs. Egg white

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

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Important differences between Soybean raw and Egg white

  • Egg white has 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.

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.
Soybean raw
Soybean raw
9
:
1
Egg white
Egg white
Contains more Calcium +3857.1%
Contains more Iron +19525%
Contains more Magnesium +2445.5%
Contains more Phosphorus +4593.3%
Contains more Potassium +1002.5%
Contains less Sodium -98.8%
Contains more Zinc +16200%
Contains more Copper +7108.7%
Contains more Manganese +22781.8%
Contains more Selenium +12.4%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +3857.1%
Contains more Iron +19525%
Contains more Magnesium +2445.5%
Contains more Phosphorus +4593.3%
Contains more Potassium +1002.5%
Contains less Sodium -98.8%
Contains more Zinc +16200%
Contains more Copper +7108.7%
Contains more Manganese +22781.8%
Contains more Selenium +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.
Soybean raw
Soybean raw
10
:
1
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21750%
Contains more Vitamin B2 +98.2%
Contains more Vitamin B3 +1445.7%
Contains more Vitamin B5 +317.4%
Contains more Vitamin B6 +7440%
Contains more Folate +9275%
Contains more Vitamin K +∞%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21750%
Contains more Vitamin B2 +98.2%
Contains more Vitamin B3 +1445.7%
Contains more Vitamin B5 +317.4%
Contains more Vitamin B6 +7440%
Contains more Folate +9275%
Contains more Vitamin K +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Egg white
Egg white
Contains more Protein +234.8%
Contains more Fats +11629.4%
Contains more Carbs +4031.5%
Contains more Other +673%
Contains more Water +925.4%
Soybean raw
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
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +234.8%
Contains more Fats +11629.4%
Contains more Carbs +4031.5%
Contains more Other +673%
Contains more Water +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 Opinion
Net carbs 20.86g 0.73g Soybean raw
Protein 36.49g 10.9g Soybean raw
Fats 19.94g 0.17g Soybean raw
Carbs 30.16g 0.73g Soybean raw
Calories 446kcal 52kcal Soybean raw
Fructose 0.07g Egg white
Sugar 7.33g 0.71g Egg white
Fiber 9.3g 0g Soybean raw
Calcium 277mg 7mg Soybean raw
Iron 15.7mg 0.08mg Soybean raw
Magnesium 280mg 11mg Soybean raw
Phosphorus 704mg 15mg Soybean raw
Potassium 1797mg 163mg Soybean raw
Sodium 2mg 166mg Soybean raw
Zinc 4.89mg 0.03mg Soybean raw
Copper 1.658mg 0.023mg Soybean raw
Manganese 2.517mg 0.011mg Soybean raw
Selenium 17.8µg 20µg Egg white
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.004mg Soybean raw
Vitamin B2 0.87mg 0.439mg Soybean raw
Vitamin B3 1.623mg 0.105mg Soybean raw
Vitamin B5 0.793mg 0.19mg Soybean raw
Vitamin B6 0.377mg 0.005mg Soybean raw
Folate 375µg 4µg Soybean raw
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 47µg 0µg Soybean raw
Tryptophan 0.591mg 0.125mg Soybean raw
Threonine 1.766mg 0.449mg Soybean raw
Isoleucine 1.971mg 0.661mg Soybean raw
Leucine 3.309mg 1.016mg Soybean raw
Lysine 2.706mg 0.806mg Soybean raw
Methionine 0.547mg 0.399mg Soybean raw
Phenylalanine 2.122mg 0.686mg Soybean raw
Valine 2.029mg 0.809mg Soybean raw
Histidine 1.097mg 0.29mg Soybean raw
Saturated Fat 2.884g 0g Egg white
Monounsaturated Fat 4.404g 0g Soybean raw
Polyunsaturated fat 11.255g 0g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
11%
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.