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  6. Soybean raw vs. Hash browns

Soybean raw vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between soybean raw and hash browns

  • Soybean raw is richer than hash browns in iron, copper, manganese, folate, phosphorus, vitamin B2, magnesium, vitamin B1, potassium, and zinc.
  • Daily need coverage for iron for soybean raw is 189% higher.
  • Soybean raw contains 31 times more folate than hash browns. Soybean raw contains 375µg of folate, while hash browns contain 12µg.
  • Soybean raw has a lower glycemic index than hash browns.

Food types used in this article are Soybeans, mature seeds, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Soybean raw vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +1357.9%
Contains more PotassiumPotassium +406.2%
Contains more IronIron +2516.7%
Contains more CopperCopper +1558%
Contains more ZincZinc +1258.3%
Contains more PhosphorusPhosphorus +618.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1493%
Contains more SeleniumSelenium +4350%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +538%
Contains more Vitamin B2Vitamin B2 +2189.5%
Contains more Vitamin B5Vitamin B5 +108.7%
Contains more Vitamin B6Vitamin B6 +102.7%
Contains more Vitamin KVitamin K +374.7%
Contains more FolateFolate +3025%
Contains more CholineCholine +551.1%
Contains more Vitamin EVitamin E +208.2%
Contains more Vitamin B3Vitamin B3 +13.2%
~equal in Vitamin C ~5.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Hash browns DV% diff.
Iron 15.7mg 0.6mg 189%
Copper 1.658mg 0.1mg 173%
Manganese 2.517mg 0.158mg 103%
Folate 375µg 12µg 91%
Phosphorus 704mg 98mg 87%
Protein 36.49g 2.58g 68%
Vitamin B2 0.87mg 0.038mg 64%
Magnesium 280mg 21mg 62%
Vitamin B1 0.874mg 0.137mg 61%
Potassium 1797mg 355mg 42%
Zinc 4.89mg 0.36mg 41%
Polyunsaturated fat 11.255g 5.665g 37%
Selenium 17.8µg 0.4µg 32%
Vitamin K 47µg 9.9µg 31%
Calcium 277mg 19mg 26%
Fiber 9.3g 2.7g 26%
Sodium 2mg 566mg 25%
Choline 115.9mg 17.8mg 18%
Vitamin B6 0.377mg 0.186mg 15%
Vitamin E 0.85mg 2.62mg 12%
Starch 25.74g 11%
Monounsaturated fat 4.404g 7.827g 9%
Calories 446kcal 272kcal 9%
Vitamin B5 0.793mg 0.38mg 8%
Fats 19.94g 17.04g 4%
Saturated fat 2.884g 2.54g 2%
Vitamin B3 1.623mg 1.838mg 1%
Vitamin C 6mg 5.4mg 1%
Carbs 30.16g 28.88g 0%
Net carbs 20.86g 26.18g N/A
Sugar 7.33g 0.56g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +1314.3%
Contains more FatsFats +17%
Contains more OtherOther +118.4%
Contains more WaterWater +476.9%
~equal in Carbs ~28.88g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Poly. FatPolyunsaturated fat +98.7%
Contains less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +77.7%

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.