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  6. Soybean raw vs. Minestrone

Soybean raw vs. Minestrone — In-Depth Nutrition Comparison

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How are soybean raw and minestrone different?

  • Soybean raw is higher than minestrone in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw covers your daily need for iron, 192% more than minestrone.
  • Soybean raw contains 93 times more magnesium than minestrone. Soybean raw contains 280mg of magnesium, while minestrone contains 3mg.
  • Minestrone has a higher glycemic index (47) than soybean raw (14).

Soybeans, mature seeds, raw and Soup, minestrone, canned, prepared with equal volume water types were used in this article.

Infographic

Soybean raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +9233.3%
Contains more CalciumCalcium +1878.6%
Contains more PotassiumPotassium +1282.3%
Contains more IronIron +4031.6%
Contains more CopperCopper +3151%
Contains more ZincZinc +1477.4%
Contains more PhosphorusPhosphorus +2960.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1555.9%
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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3872.7%
Contains more Vitamin B2Vitamin B2 +4733.3%
Contains more Vitamin B3Vitamin B3 +315.1%
Contains more Vitamin B5Vitamin B5 +466.4%
Contains more Vitamin B6Vitamin B6 +819.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4800%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Minestrone DV% diff.
Iron 15.7mg 0.38mg 192%
Copper 1.658mg 0.051mg 179%
Manganese 2.517mg 0.152mg 103%
Phosphorus 704mg 23mg 97%
Folate 375µg 15µg 90%
Polyunsaturated fat 11.255g 0.46g 72%
Vitamin B1 0.874mg 0.022mg 71%
Protein 36.49g 1.77g 69%
Vitamin B2 0.87mg 0.018mg 66%
Magnesium 280mg 3mg 66%
Potassium 1797mg 130mg 49%
Zinc 4.89mg 0.31mg 42%
Vitamin K 47µg 39%
Fiber 9.3g 0.4g 36%
Selenium 17.8µg 32%
Fats 19.94g 1.04g 29%
Vitamin B6 0.377mg 0.041mg 26%
Calcium 277mg 14mg 26%
Choline 115.9mg 21%
Calories 446kcal 34kcal 21%
Vitamin B5 0.793mg 0.14mg 13%
Saturated fat 2.884g 0.23g 12%
Sodium 2mg 254mg 11%
Monounsaturated fat 4.404g 0.29g 10%
Carbs 30.16g 4.66g 9%
Vitamin B3 1.623mg 0.391mg 8%
Vitamin C 6mg 0.5mg 6%
Vitamin E 0.85mg 6%
Vitamin A 1µg 49µg 5%
Net carbs 20.86g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 7.33g N/A
Tryptophan 0.591mg 0.013mg 0%
Threonine 1.766mg 0.043mg 0%
Isoleucine 1.971mg 0.054mg 0%
Leucine 3.309mg 0.098mg 0%
Lysine 2.706mg 0.076mg 0%
Methionine 0.547mg 0.018mg 0%
Phenylalanine 2.122mg 0.064mg 0%
Valine 2.029mg 0.074mg 0%
Histidine 1.097mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1961.6%
Contains more FatsFats +1817.3%
Contains more CarbsCarbs +547.2%
Contains more OtherOther +305.8%
Contains more WaterWater +969.4%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +1418.6%
Contains more Poly. FatPolyunsaturated fat +2346.7%
Contains less Sat. FatSaturated fat -92%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.