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  6. Soybean raw vs. Milk

Soybean raw vs. Milk — In-Depth Nutrition Comparison

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Significant differences between soybean raw and milk

  • The amount of iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, potassium, and zinc in soybean raw is higher than in milk.
  • Soybean raw covers your daily iron needs 196% more than milk.
  • Milk has 839 times less manganese than soybean raw. Soybean raw has 2.517mg of manganese, while milk has 0.003mg.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Soybean raw vs Milk 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%
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +2445.5%
Contains more CalciumCalcium +121.6%
Contains more PotassiumPotassium +1098%
Contains more IronIron +52233.3%
Contains more CopperCopper +16480%
Contains more ZincZinc +1064.3%
Contains more PhosphorusPhosphorus +641.1%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +83800%
Contains more SeleniumSelenium +439.4%

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%
Milk
Milk
3
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +4270%
Contains more Vitamin B2Vitamin B2 +370.3%
Contains more Vitamin B3Vitamin B3 +1645.2%
Contains more Vitamin B5Vitamin B5 +119.7%
Contains more Vitamin B6Vitamin B6 +918.9%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +7400%
Contains more CholineCholine +554.8%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +982.8%
Contains more FatsFats +1955.7%
Contains more CarbsCarbs +504.4%
Contains more OtherOther +549.3%
Contains more WaterWater +952.9%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1489.9%
Contains more Poly. FatPolyunsaturated fat +32057.1%
Contains less Sat. FatSaturated fat -78.1%

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 Milk
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw Milk DV% diff.
Iron 15.7mg 0.03mg 196%
Copper 1.658mg 0.01mg 183%
Manganese 2.517mg 0.003mg 109%
Folate 375µg 5µg 93%
Phosphorus 704mg 95mg 87%
Polyunsaturated fat 11.255g 0.035g 75%
Vitamin B1 0.874mg 0.02mg 71%
Protein 36.49g 3.37g 66%
Magnesium 280mg 11mg 64%
Vitamin B2 0.87mg 0.185mg 53%
Potassium 1797mg 150mg 48%
Zinc 4.89mg 0.42mg 41%
Vitamin K 47µg 0.1µg 39%
Fiber 9.3g 0g 37%
Fats 19.94g 0.97g 29%
Vitamin B6 0.377mg 0.037mg 26%
Selenium 17.8µg 3.3µg 26%
Vitamin B12 0µg 0.47µg 20%
Calories 446kcal 42kcal 20%
Choline 115.9mg 17.7mg 18%
Calcium 277mg 125mg 15%
Saturated fat 2.884g 0.633g 10%
Monounsaturated fat 4.404g 0.277g 10%
Vitamin B3 1.623mg 0.093mg 10%
Vitamin B5 0.793mg 0.361mg 9%
Carbs 30.16g 4.99g 8%
Vitamin C 6mg 0mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin E 0.85mg 0.01mg 6%
Vitamin D 0IU 48IU 6%
Vitamin A 1µg 58µg 6%
Cholesterol 0mg 5mg 2%
Sodium 2mg 44mg 2%
Net carbs 20.86g 4.99g N/A
Sugar 7.33g 5.2g N/A
Tryptophan 0.591mg 0.043mg 0%
Threonine 1.766mg 0.143mg 0%
Isoleucine 1.971mg 0.174mg 0%
Leucine 3.309mg 0.319mg 0%
Lysine 2.706mg 0.282mg 0%
Methionine 0.547mg 0.088mg 0%
Phenylalanine 2.122mg 0.174mg 0%
Valine 2.029mg 0.22mg 0%
Histidine 1.097mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
15%
Milk
Minerals Daily Need Coverage Score
244%
Soybean raw
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 17)
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?
Milk
Milk is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 2.251g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $2.8)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.