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Soybean raw vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the main differences between soybean raw and mandarin oranges?

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc than mandarin oranges.
  • Soybean raw's daily need coverage for iron is 194% higher.
  • Mandarin oranges have 70 times less zinc than soybean raw. Soybean raw has 4.89mg of zinc, while mandarin oranges have 0.07mg.
  • Mandarin oranges have a higher glycemic index (47) than soybean raw (14).

We used Soybeans, mature seeds, raw and Tangerines, (mandarin oranges), raw types in this comparison.

Infographic

Soybean raw vs Mandarin orange infographic
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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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +2233.3%
Contains more CalciumCalcium +648.6%
Contains more PotassiumPotassium +982.5%
Contains more IronIron +10366.7%
Contains more CopperCopper +3847.6%
Contains more ZincZinc +6885.7%
Contains more PhosphorusPhosphorus +3420%
Contains more ManganeseManganese +6353.8%
Contains more SeleniumSelenium +17700%
~equal in Sodium ~2mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +1406.9%
Contains more Vitamin B2Vitamin B2 +2316.7%
Contains more Vitamin B3Vitamin B3 +331.6%
Contains more Vitamin B5Vitamin B5 +267.1%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2243.8%
Contains more CholineCholine +1036.3%
Contains more Vitamin CVitamin C +345%
Contains more Vitamin AVitamin A +3300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Mandarin orange DV% diff.
Iron 15.7mg 0.15mg 194%
Copper 1.658mg 0.042mg 180%
Manganese 2.517mg 0.039mg 108%
Phosphorus 704mg 20mg 98%
Folate 375µg 16µg 90%
Polyunsaturated fat 11.255g 0.065g 75%
Protein 36.49g 0.81g 71%
Vitamin B1 0.874mg 0.058mg 68%
Magnesium 280mg 12mg 64%
Vitamin B2 0.87mg 0.036mg 64%
Potassium 1797mg 166mg 48%
Zinc 4.89mg 0.07mg 44%
Vitamin K 47µg 0µg 39%
Selenium 17.8µg 0.1µg 32%
Fiber 9.3g 1.8g 30%
Fats 19.94g 0.31g 30%
Calcium 277mg 37mg 24%
Vitamin C 6mg 26.7mg 23%
Vitamin B6 0.377mg 0.078mg 23%
Calories 446kcal 53kcal 20%
Choline 115.9mg 10.2mg 19%
Saturated fat 2.884g 0.039g 13%
Vitamin B5 0.793mg 0.216mg 12%
Monounsaturated fat 4.404g 0.06g 11%
Vitamin B3 1.623mg 0.376mg 8%
Carbs 30.16g 13.34g 6%
Vitamin E 0.85mg 0.2mg 4%
Vitamin A 1µg 34µg 4%
Fructose 2.4g 3%
Net carbs 20.86g 11.54g N/A
Sugar 7.33g 10.58g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.591mg 0.002mg 0%
Threonine 1.766mg 0.016mg 0%
Isoleucine 1.971mg 0.017mg 0%
Leucine 3.309mg 0.028mg 0%
Lysine 2.706mg 0.032mg 0%
Methionine 0.547mg 0.002mg 0%
Phenylalanine 2.122mg 0.018mg 0%
Valine 2.029mg 0.021mg 0%
Histidine 1.097mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +4404.9%
Contains more FatsFats +6332.3%
Contains more CarbsCarbs +126.1%
Contains more OtherOther +1216.2%
Contains more WaterWater +897.3%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +7240%
Contains more Poly. FatPolyunsaturated fat +17215.4%
Contains less Sat. FatSaturated fat -98.6%

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.