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  6. Soybean raw vs. Mulberry

Soybean raw vs. Mulberry — In-Depth Nutrition Comparison

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How are soybean raw and mulberries different?

  • Soybean raw is richer in copper, iron, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc, while mulberries are higher in vitamin C.
  • Soybean raw covers your daily need for copper, 178% more than mulberries.
  • Soybean raw contains 63 times more folate than mulberries. Soybean raw contains 375µg of folate, while mulberries contain 6µg.
  • Mulberries have a higher glycemic index (25) than soybean raw (14).

Soybeans, mature seeds, raw and Mulberries, raw types were used in this article.

Infographic

Soybean raw vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +610.3%
Contains more PotassiumPotassium +826.3%
Contains more IronIron +748.6%
Contains more CopperCopper +2663.3%
Contains more ZincZinc +3975%
Contains more PhosphorusPhosphorus +1752.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2866.7%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +2913.8%
Contains more Vitamin B2Vitamin B2 +761.4%
Contains more Vitamin B3Vitamin B3 +161.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +654%
Contains more Vitamin KVitamin K +502.6%
Contains more FolateFolate +6150%
Contains more CholineCholine +842.3%
Contains more Vitamin CVitamin C +506.7%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Mulberry DV% diff.
Copper 1.658mg 0.06mg 178%
Iron 15.7mg 1.85mg 173%
Manganese 2.517mg 109%
Phosphorus 704mg 38mg 95%
Folate 375µg 6µg 92%
Polyunsaturated fat 11.255g 0.207g 74%
Protein 36.49g 1.44g 70%
Vitamin B1 0.874mg 0.029mg 70%
Magnesium 280mg 18mg 62%
Vitamin B2 0.87mg 0.101mg 59%
Potassium 1797mg 194mg 47%
Zinc 4.89mg 0.12mg 43%
Vitamin C 6mg 36.4mg 34%
Vitamin K 47µg 7.8µg 33%
Selenium 17.8µg 0.6µg 31%
Fiber 9.3g 1.7g 30%
Fats 19.94g 0.39g 30%
Vitamin B6 0.377mg 0.05mg 25%
Calcium 277mg 39mg 24%
Calories 446kcal 43kcal 20%
Choline 115.9mg 12.3mg 19%
Vitamin B5 0.793mg 16%
Saturated fat 2.884g 0.027g 13%
Monounsaturated fat 4.404g 0.041g 11%
Carbs 30.16g 9.8g 7%
Vitamin B3 1.623mg 0.62mg 6%
Net carbs 20.86g 8.1g N/A
Sugar 7.33g 8.1g N/A
Sodium 2mg 10mg 0%
Vitamin E 0.85mg 0.87mg 0%
Vitamin A 1µg 1µg 0%
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%

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +2434%
Contains more FatsFats +5012.8%
Contains more CarbsCarbs +207.8%
Contains more OtherOther +605.8%
Contains more WaterWater +926.7%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +10641.5%
Contains more Poly. FatPolyunsaturated fat +5337.2%
Contains less Sat. FatSaturated fat -99.1%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.