Soybean raw vs. Nachos — In-Depth Nutrition Comparison
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What are the main differences between soybean raw and nachos?
- Soybean raw has more iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, potassium, and zinc than nachos.
- Soybean raw's daily need coverage for iron is 187% higher.
- Nachos have 38 times less folate than soybean raw. Soybean raw has 375µg of folate, while nachos have 10µg.
- Nachos have a higher glycemic index (75) than soybean raw (14).
We used Soybeans, mature seeds, raw and Fast foods, nachos, with cheese types in this comparison.
Infographic
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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 | +566.7% |
| Contains more CalciumCalcium | +339.7% |
| Contains more PotassiumPotassium | +396.4% |
| Contains more IronIron | +1993.3% |
| Contains more CopperCopper | +2490.6% |
| Contains more ZincZinc | +468.6% |
| Contains more PhosphorusPhosphorus | +255.6% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1246% |
| Contains more SeleniumSelenium | +107% |
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 | +445.5% |
| Contains more Vitamin B1Vitamin B1 | +610.6% |
| Contains more Vitamin B2Vitamin B2 | +554.1% |
| Contains more Vitamin B3Vitamin B3 | +157.6% |
| Contains more Vitamin B5Vitamin B5 | +108.7% |
| Contains more Vitamin B6Vitamin B6 | +75.3% |
| Contains more Vitamin KVitamin K | +143.5% |
| Contains more FolateFolate | +3650% |
| Contains more CholineCholine | +339% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +380% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 0.75mg | 187% |
| Copper | 1.658mg | 0.064mg | 177% |
| Manganese | 2.517mg | 0.187mg | 101% |
| Folate | 375µg | 10µg | 91% |
| Phosphorus | 704mg | 198mg | 72% |
| Protein | 36.49g | 4.32g | 64% |
| Vitamin B1 | 0.874mg | 0.123mg | 63% |
| Vitamin B2 | 0.87mg | 0.133mg | 57% |
| Magnesium | 280mg | 42mg | 57% |
| Potassium | 1797mg | 362mg | 42% |
| Polyunsaturated fat | 11.255g | 5.04g | 41% |
| Zinc | 4.89mg | 0.86mg | 37% |
| Fiber | 9.3g | 3.2g | 24% |
| Monounsaturated fat | 4.404g | 14.02g | 24% |
| Vitamin K | 47µg | 19.3µg | 23% |
| Vitamin E | 0.85mg | 4.08mg | 22% |
| Calcium | 277mg | 63mg | 21% |
| Selenium | 17.8µg | 8.6µg | 17% |
| Choline | 115.9mg | 26.4mg | 16% |
| Sodium | 2mg | 313mg | 14% |
| Vitamin B6 | 0.377mg | 0.215mg | 12% |
| Starch | 28.33g | 12% | |
| Vitamin B5 | 0.793mg | 0.38mg | 8% |
| Vitamin B3 | 1.623mg | 0.63mg | 6% |
| Calories | 446kcal | 343kcal | 5% |
| Vitamin C | 6mg | 1.1mg | 5% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 2.884g | 2.173g | 3% |
| Carbs | 30.16g | 34.91g | 2% |
| Fats | 19.94g | 21.5g | 2% |
| Cholesterol | 0mg | 3mg | 1% |
| Net carbs | 20.86g | 31.71g | N/A |
| Sugar | 7.33g | 2.17g | N/A |
| Vitamin A | 1µg | 5µg | 0% |
| Trans fat | 0g | 0.058g | N/A |
| Tryptophan | 0.591mg | 0.042mg | 0% |
| Threonine | 1.766mg | 0.156mg | 0% |
| Isoleucine | 1.971mg | 0.187mg | 0% |
| Leucine | 3.309mg | 0.521mg | 0% |
| Lysine | 2.706mg | 0.156mg | 0% |
| Methionine | 0.547mg | 0.094mg | 0% |
| Phenylalanine | 2.122mg | 0.229mg | 0% |
| Valine | 2.029mg | 0.25mg | 0% |
| Histidine | 1.097mg | 0.135mg | 0% |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | N/A |
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:
4.32 g
Fats:
21.5 g
Carbs:
34.91 g
Water:
37.4 g
Other:
1.87 g
| Contains more ProteinProtein | +744.7% |
| Contains more OtherOther | +160.4% |
| Contains more CarbsCarbs | +15.7% |
| Contains more WaterWater | +337.9% |
~equal in
Fats
~21.5g
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
2.173 g
Monounsaturated fat:
Mono. Fat
14.02 g
Polyunsaturated fat:
Poly. Fat
5.04 g
| Contains more Poly. FatPolyunsaturated fat | +123.3% |
| Contains less Sat. FatSaturated fat | -24.7% |
| Contains more Mono. FatMonounsaturated fat | +218.3% |