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  6. Soybean raw vs. Millet raw

Soybean raw vs. Millet raw — In-Depth Nutrition Comparison

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How are soybean raw and millet raw different?

  • Soybean raw has more iron, copper, folate, phosphorus, potassium, vitamin B2, magnesium, manganese, vitamin K, and vitamin B1 than millet raw.
  • Daily need coverage for iron for soybean raw is 159% higher.
  • Soybean raw contains 52 times more vitamin K than millet raw. While soybean raw contains 47µg of vitamin K, millet raw contains only 0.9µg.
  • Soybean raw has a lower glycemic index (14) than millet raw (71).

Soybeans, mature seeds, raw and Millet, raw are the varieties used in this article.

Infographic

Soybean raw vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +145.6%
Contains more CalciumCalcium +3362.5%
Contains more PotassiumPotassium +821.5%
Contains more IronIron +421.6%
Contains more CopperCopper +121.1%
Contains more ZincZinc +191.1%
Contains more PhosphorusPhosphorus +147%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +54.2%
Contains more SeleniumSelenium +559.3%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +107.6%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +5122.2%
Contains more FolateFolate +341.2%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +190.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.848mg
~equal in Vitamin B6 ~0.384mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Millet raw DV% diff.
Iron 15.7mg 3.01mg 159%
Copper 1.658mg 0.75mg 101%
Folate 375µg 85µg 73%
Polyunsaturated fat 11.255g 2.134g 61%
Phosphorus 704mg 285mg 60%
Protein 36.49g 11.02g 51%
Potassium 1797mg 195mg 47%
Vitamin B2 0.87mg 0.29mg 45%
Magnesium 280mg 114mg 40%
Manganese 2.517mg 1.632mg 38%
Vitamin K 47µg 0.9µg 38%
Vitamin B1 0.874mg 0.421mg 38%
Zinc 4.89mg 1.68mg 29%
Calcium 277mg 8mg 27%
Selenium 17.8µg 2.7µg 27%
Fats 19.94g 4.22g 24%
Choline 115.9mg 21%
Vitamin B3 1.623mg 4.72mg 19%
Carbs 30.16g 72.85g 14%
Saturated fat 2.884g 0.723g 10%
Monounsaturated fat 4.404g 0.773g 9%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 0.05mg 5%
Calories 446kcal 378kcal 3%
Fiber 9.3g 8.5g 3%
Vitamin B6 0.377mg 0.384mg 1%
Vitamin B5 0.793mg 0.848mg 1%
Net carbs 20.86g 64.35g N/A
Sugar 7.33g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.119mg 0%
Threonine 1.766mg 0.353mg 0%
Isoleucine 1.971mg 0.465mg 0%
Leucine 3.309mg 1.4mg 0%
Lysine 2.706mg 0.212mg 0%
Methionine 0.547mg 0.221mg 0%
Phenylalanine 2.122mg 0.58mg 0%
Valine 2.029mg 0.578mg 0%
Histidine 1.097mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +231.1%
Contains more FatsFats +372.5%
Contains more OtherOther +50.3%
Contains more CarbsCarbs +141.5%
~equal in Water ~8.67g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +469.7%
Contains more Poly. FatPolyunsaturated fat +427.4%
Contains less Sat. FatSaturated fat -74.9%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.