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  6. Soybean raw vs. French fries

Soybean raw vs. French fries — In-Depth Nutrition Comparison

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What are the main differences between soybean raw and french fries?

  • Soybean raw has more iron, copper, manganese, folate, phosphorus, vitamin B2, vitamin B1, magnesium, zinc, and potassium than french fries.
  • Soybean raw's daily need coverage for iron is 186% higher.
  • French fries have 22 times less vitamin B2 than soybean raw. Soybean raw has 0.87mg of vitamin B2, while french fries have 0.039mg.
  • French fries have a higher glycemic index (70) than soybean raw (14).

We used Soybeans, mature seeds, raw and Fast foods, potato, french fried in vegetable oil types in this comparison.

Infographic

Soybean raw vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +1438.9%
Contains more PotassiumPotassium +210.4%
Contains more IronIron +1838.3%
Contains more CopperCopper +1237.1%
Contains more ZincZinc +878%
Contains more PhosphorusPhosphorus +463.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +919%
Contains more SeleniumSelenium +1877.8%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +27.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +414.1%
Contains more Vitamin B2Vitamin B2 +2130.8%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin KVitamin K +319.6%
Contains more FolateFolate +1150%
Contains more CholineCholine +214.9%
Contains more Vitamin EVitamin E +96.5%
Contains more Vitamin B3Vitamin B3 +85.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw French fries DV% diff.
Iron 15.7mg 0.81mg 186%
Copper 1.658mg 0.124mg 170%
Manganese 2.517mg 0.247mg 99%
Folate 375µg 30µg 86%
Phosphorus 704mg 125mg 83%
Protein 36.49g 3.43g 66%
Vitamin B2 0.87mg 0.039mg 64%
Vitamin B1 0.874mg 0.17mg 59%
Magnesium 280mg 35mg 58%
Zinc 4.89mg 0.5mg 40%
Polyunsaturated fat 11.255g 5.398g 39%
Potassium 1797mg 579mg 36%
Selenium 17.8µg 0.9µg 31%
Vitamin K 47µg 11.2µg 30%
Calcium 277mg 18mg 26%
Fiber 9.3g 3.8g 22%
Choline 115.9mg 36.8mg 14%
Vitamin B3 1.623mg 3.004mg 9%
Sodium 2mg 210mg 9%
Fats 19.94g 14.73g 8%
Calories 446kcal 312kcal 7%
Vitamin E 0.85mg 1.67mg 5%
Monounsaturated fat 4.404g 5.969g 4%
Vitamin B5 0.793mg 0.58mg 4%
Carbs 30.16g 41.44g 4%
Saturated fat 2.884g 2.336g 2%
Vitamin C 6mg 4.7mg 1%
Net carbs 20.86g 37.64g N/A
Sugar 7.33g 0.3g N/A
Vitamin A 1µg 0µg 0%
Vitamin B6 0.377mg 0.372mg 0%
Trans fat 0g 0.06g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

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% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +963.8%
Contains more FatsFats +35.4%
Contains more OtherOther +163.2%
Contains more CarbsCarbs +37.4%
Contains more WaterWater +351.4%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Poly. FatPolyunsaturated fat +108.5%
Contains less Sat. FatSaturated fat -19%
Contains more Mono. FatMonounsaturated fat +35.5%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.