Soybean raw vs. Margarine — In-Depth Nutrition Comparison
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A recap on differences between soybean raw and margarine
- Soybean raw is higher in iron, copper, phosphorus, folate, vitamin B1, magnesium, and vitamin B2, yet margarine is higher in vitamin A and vitamin E.
- Soybean raw covers your daily iron needs 196% more than margarine.
- The amount of saturated fat in soybean raw is lower.
- The glycemic index of margarine is lower.
Food varieties used in this article are Soybeans, mature seeds, raw and Margarine, regular, 80% fat, composite, stick, without salt.
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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.
| Contains more MagnesiumMagnesium | +9233.3% |
| Contains more CalciumCalcium | +9133.3% |
| Contains more PotassiumPotassium | +9883.3% |
| Contains more IronIron | +26066.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +13980% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +2900% |
| Contains more Vitamin B1Vitamin B1 | +8640% |
| Contains more Vitamin B2Vitamin B2 | +2251.4% |
| Contains more Vitamin B3Vitamin B3 | +6956.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +4088.9% |
| Contains more FolateFolate | +37400% |
| Contains more CholineCholine | +834.7% |
| Contains more Vitamin AVitamin A | +81800% |
| Contains more Vitamin EVitamin E | +958.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +97.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
| Contains more ProteinProtein | +22706.3% |
| Contains more CarbsCarbs | +4208.6% |
| Contains more OtherOther | +155% |
| Contains more FatsFats | +304.8% |
| Contains more WaterWater | +93.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
15.189 g
Monounsaturated fat:
Mono. Fat
38.877 g
Polyunsaturated fat:
Poly. Fat
24.302 g
| Contains less Sat. FatSaturated fat | -81% |
| Contains more Mono. FatMonounsaturated fat | +782.8% |
| Contains more Poly. FatPolyunsaturated fat | +115.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 15.7mg | 0.06mg | 196% |
| Copper | 1.658mg | 0mg | 184% |
| Manganese | 2.517mg | 109% | |
| Phosphorus | 704mg | 5mg | 100% |
| Folate | 375µg | 1µg | 94% |
| Fats | 19.94g | 80.71g | 93% |
| Vitamin A | 1µg | 819µg | 91% |
| Polyunsaturated fat | 11.255g | 24.302g | 87% |
| Monounsaturated fat | 4.404g | 38.877g | 86% |
| Protein | 36.49g | 0.16g | 73% |
| Vitamin B1 | 0.874mg | 0.01mg | 72% |
| Magnesium | 280mg | 3mg | 66% |
| Vitamin B2 | 0.87mg | 0.037mg | 64% |
| Saturated fat | 2.884g | 15.189g | 56% |
| Vitamin E | 0.85mg | 9mg | 54% |
| Potassium | 1797mg | 18mg | 52% |
| Zinc | 4.89mg | 0mg | 44% |
| Vitamin K | 47µg | 93µg | 38% |
| Fiber | 9.3g | 0g | 37% |
| Selenium | 17.8µg | 0µg | 32% |
| Vitamin B6 | 0.377mg | 0.009mg | 28% |
| Calcium | 277mg | 3mg | 27% |
| Choline | 115.9mg | 12.4mg | 19% |
| Vitamin B5 | 0.793mg | 16% | |
| Calories | 446kcal | 717kcal | 14% |
| Vitamin B3 | 1.623mg | 0.023mg | 10% |
| Carbs | 30.16g | 0.7g | 10% |
| Vitamin C | 6mg | 0.2mg | 6% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Net carbs | 20.86g | 0.7g | N/A |
| Sugar | 7.33g | 0g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Trans fat | 0g | 14.89g | 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 - DPA | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
83%
55%
Minerals Daily Need Coverage Score
244%
1%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 12.305g)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Margarine is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Margarine is lower in glycemic index (difference - 14)
Which food is cheaper?
Margarine is cheaper (difference - $2.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)