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  6. Soybean raw vs. Endive

Soybean raw vs. Endive — In-Depth Nutrition Comparison

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Differences between soybean raw and endive

  • Soybean raw has more iron, copper, phosphorus, manganese, vitamin B1, magnesium, vitamin B2, folate, and potassium, while endive has more vitamin K.
  • Soybean raw's daily need coverage for iron is 186% higher.
  • Endive contains 25 times less phosphorus than soybean raw. Soybean raw contains 704mg of phosphorus, while endive contains 28mg.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of endive is 45.

The food types used in this comparison are Soybeans, mature seeds, raw and Endive, raw.

Infographic

Soybean raw vs Endive 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%
Endive
Endive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +432.7%
Contains more PotassiumPotassium +472.3%
Contains more IronIron +1791.6%
Contains more CopperCopper +1574.7%
Contains more ZincZinc +519%
Contains more PhosphorusPhosphorus +2414.3%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +499.3%
Contains more SeleniumSelenium +8800%

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%
Endive
Endive
3
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin EVitamin E +93.2%
Contains more Vitamin B1Vitamin B1 +992.5%
Contains more Vitamin B2Vitamin B2 +1060%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B6Vitamin B6 +1785%
Contains more FolateFolate +164.1%
Contains more CholineCholine +589.9%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin KVitamin K +391.5%
~equal in Vitamin C ~6.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Endive DV% diff.
Iron 15.7mg 0.83mg 186%
Copper 1.658mg 0.099mg 173%
Vitamin K 47µg 231µg 153%
Phosphorus 704mg 28mg 97%
Manganese 2.517mg 0.42mg 91%
Polyunsaturated fat 11.255g 0.087g 74%
Protein 36.49g 1.25g 70%
Vitamin B1 0.874mg 0.08mg 66%
Magnesium 280mg 15mg 63%
Vitamin B2 0.87mg 0.075mg 61%
Folate 375µg 142µg 58%
Potassium 1797mg 314mg 44%
Zinc 4.89mg 0.79mg 37%
Selenium 17.8µg 0.2µg 32%
Fats 19.94g 0.2g 30%
Vitamin B6 0.377mg 0.02mg 27%
Fiber 9.3g 3.1g 25%
Calcium 277mg 52mg 23%
Calories 446kcal 17kcal 21%
Choline 115.9mg 16.8mg 18%
Saturated fat 2.884g 0.048g 13%
Vitamin A 1µg 108µg 12%
Monounsaturated fat 4.404g 0.004g 11%
Carbs 30.16g 3.35g 9%
Vitamin B3 1.623mg 0.4mg 8%
Vitamin E 0.85mg 0.44mg 3%
Vitamin B5 0.793mg 0.9mg 2%
Sodium 2mg 22mg 1%
Vitamin C 6mg 6.5mg 1%
Net carbs 20.86g 0.25g N/A
Sugar 7.33g 0.25g N/A
Tryptophan 0.591mg 0.005mg 0%
Threonine 1.766mg 0.05mg 0%
Isoleucine 1.971mg 0.072mg 0%
Leucine 3.309mg 0.098mg 0%
Lysine 2.706mg 0.063mg 0%
Methionine 0.547mg 0.014mg 0%
Phenylalanine 2.122mg 0.053mg 0%
Valine 2.029mg 0.063mg 0%
Histidine 1.097mg 0.023mg 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
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +2819.2%
Contains more FatsFats +9870%
Contains more CarbsCarbs +800.3%
Contains more OtherOther +245.4%
Contains more WaterWater +998.2%

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +110000%
Contains more Poly. FatPolyunsaturated fat +12836.8%
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.