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  6. Soybean raw vs. Garden asparagus

Soybean raw vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Soybean raw and Garden asparagus different?

  • Soybean raw has more Iron, Copper, Manganese, Phosphorus, Folate, Magnesium, Vitamin B1, Vitamin B2, Potassium, and Zinc than Garden asparagus.
  • Daily need coverage for Iron from Soybean raw is 170% higher.
  • Soybean raw contains 20 times more Magnesium than Garden asparagus. While Soybean raw contains 280mg of Magnesium, Garden asparagus contains only 14mg.

Soybeans, mature seeds, raw and Asparagus, raw are the varieties used in this article.

Infographic

Soybean raw vs Garden asparagus 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
:
0
Garden asparagus
Garden asparagus
Contains more Calcium +1054.2%
Contains more Iron +633.6%
Contains more Magnesium +1900%
Contains more Phosphorus +1253.8%
Contains more Potassium +789.6%
Contains more Zinc +805.6%
Contains more Copper +777.2%
Contains more Manganese +1493%
Contains more Selenium +673.9%
Equal in Sodium - 2
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +1054.2%
Contains more Iron +633.6%
Contains more Magnesium +1900%
Contains more Phosphorus +1253.8%
Contains more Potassium +789.6%
Contains more Zinc +805.6%
Contains more Copper +777.2%
Contains more Manganese +1493%
Contains more Selenium +673.9%
Equal in Sodium - 2

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
8
:
2
Garden asparagus
Garden asparagus
Contains more Vitamin B1 +511.2%
Contains more Vitamin B2 +517%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +189.4%
Contains more Vitamin B6 +314.3%
Contains more Folate +621.2%
Contains more Vitamin K +13%
Contains more Vitamin A +3336.4%
Contains more Vitamin E +32.9%
Equal in Vitamin C - 5.6
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B1 +511.2%
Contains more Vitamin B2 +517%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +189.4%
Contains more Vitamin B6 +314.3%
Contains more Folate +621.2%
Contains more Vitamin K +13%
Contains more Vitamin A +3336.4%
Contains more Vitamin E +32.9%
Equal in Vitamin C - 5.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +1558.6%
Contains more Fats +16516.7%
Contains more Carbs +677.3%
Contains more Other +739.7%
Contains more Water +991.6%
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +1558.6%
Contains more Fats +16516.7%
Contains more Carbs +677.3%
Contains more Other +739.7%
Contains more Water +991.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +22410%
Contains less Saturated Fat -98.6%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +22410%
Contains less Saturated Fat -98.6%

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 Garden asparagus
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Garden asparagus Opinion
Net carbs 20.86g 1.78g Soybean raw
Protein 36.49g 2.2g Soybean raw
Fats 19.94g 0.12g Soybean raw
Carbs 30.16g 3.88g Soybean raw
Calories 446kcal 20kcal Soybean raw
Fructose 1g Garden asparagus
Sugar 7.33g 1.88g Garden asparagus
Fiber 9.3g 2.1g Soybean raw
Calcium 277mg 24mg Soybean raw
Iron 15.7mg 2.14mg Soybean raw
Magnesium 280mg 14mg Soybean raw
Phosphorus 704mg 52mg Soybean raw
Potassium 1797mg 202mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 0.54mg Soybean raw
Copper 1.658mg 0.189mg Soybean raw
Manganese 2.517mg 0.158mg Soybean raw
Selenium 17.8µg 2.3µg Soybean raw
Vitamin A 22IU 756IU Garden asparagus
Vitamin A RAE 1µg 38µg Garden asparagus
Vitamin E 0.85mg 1.13mg Garden asparagus
Vitamin C 6mg 5.6mg Soybean raw
Vitamin B1 0.874mg 0.143mg Soybean raw
Vitamin B2 0.87mg 0.141mg Soybean raw
Vitamin B3 1.623mg 0.978mg Soybean raw
Vitamin B5 0.793mg 0.274mg Soybean raw
Vitamin B6 0.377mg 0.091mg Soybean raw
Folate 375µg 52µg Soybean raw
Vitamin K 47µg 41.6µg Soybean raw
Tryptophan 0.591mg 0.027mg Soybean raw
Threonine 1.766mg 0.084mg Soybean raw
Isoleucine 1.971mg 0.075mg Soybean raw
Leucine 3.309mg 0.128mg Soybean raw
Lysine 2.706mg 0.104mg Soybean raw
Methionine 0.547mg 0.031mg Soybean raw
Phenylalanine 2.122mg 0.075mg Soybean raw
Valine 2.029mg 0.115mg Soybean raw
Histidine 1.097mg 0.049mg Soybean raw
Saturated Fat 2.884g 0.04g Garden asparagus
Monounsaturated Fat 4.404g 0g Soybean raw
Polyunsaturated fat 11.255g 0.05g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Garden asparagus
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
29%
Garden asparagus
Minerals Daily Need Coverage Score
244%
Soybean raw
25%
Garden asparagus

Comparison summary

Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 5.45g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 2.844g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.