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  6. Soybean raw vs. Gooseberry

Soybean raw vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and gooseberries

  • Soybean raw is higher than gooseberries in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Soybean raw covers your daily iron needs 192% more than gooseberries.
  • Soybean raw contains 63 times more folate than gooseberries. While soybean raw contains 375µg of folate, gooseberries contain only 6µg.

Food varieties used in this article are Soybeans, mature seeds, raw and Gooseberries, raw.

Infographic

Soybean raw vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +1008%
Contains more PotassiumPotassium +807.6%
Contains more IronIron +4964.5%
Contains more CopperCopper +2268.6%
Contains more ZincZinc +3975%
Contains more PhosphorusPhosphorus +2507.4%
Contains more ManganeseManganese +1647.9%
Contains more SeleniumSelenium +2866.7%
Contains less SodiumSodium -50%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +129.7%
Contains more Vitamin B1Vitamin B1 +2085%
Contains more Vitamin B2Vitamin B2 +2800%
Contains more Vitamin B3Vitamin B3 +441%
Contains more Vitamin B5Vitamin B5 +177.3%
Contains more Vitamin B6Vitamin B6 +371.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +361.7%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Gooseberry DV% diff.
Iron 15.7mg 0.31mg 192%
Copper 1.658mg 0.07mg 176%
Manganese 2.517mg 0.144mg 103%
Phosphorus 704mg 27mg 97%
Folate 375µg 6µg 92%
Polyunsaturated fat 11.255g 0.317g 73%
Protein 36.49g 0.88g 71%
Vitamin B1 0.874mg 0.04mg 70%
Vitamin B2 0.87mg 0.03mg 65%
Magnesium 280mg 10mg 64%
Potassium 1797mg 198mg 47%
Zinc 4.89mg 0.12mg 43%
Vitamin K 47µg 39%
Selenium 17.8µg 0.6µg 31%
Fats 19.94g 0.58g 30%
Calcium 277mg 25mg 25%
Vitamin C 6mg 27.7mg 24%
Vitamin B6 0.377mg 0.08mg 23%
Choline 115.9mg 21%
Calories 446kcal 44kcal 20%
Fiber 9.3g 4.3g 20%
Saturated fat 2.884g 0.038g 13%
Monounsaturated fat 4.404g 0.051g 11%
Vitamin B5 0.793mg 0.286mg 10%
Vitamin B3 1.623mg 0.3mg 8%
Carbs 30.16g 10.18g 7%
Vitamin E 0.85mg 0.37mg 3%
Vitamin A 1µg 15µg 2%
Net carbs 20.86g 5.88g N/A
Sugar 7.33g N/A
Sodium 2mg 1mg 0%
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%

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +4046.6%
Contains more FatsFats +3337.9%
Contains more CarbsCarbs +196.3%
Contains more OtherOther +893.9%
Contains more WaterWater +928.9%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +8535.3%
Contains more Poly. FatPolyunsaturated fat +3450.5%
Contains less Sat. FatSaturated fat -98.7%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.