Soybean raw vs. Nutmeg — In-Depth Nutrition Comparison
Compare
Summary of differences between soybean raw and nutmeg
- Soybean raw has more iron, folate, phosphorus, copper, vitamin B2, vitamin B1, potassium, and vitamin K; however, nutmeg is higher in fiber.
- Soybean raw covers your daily need for iron, 158% more than nutmeg.
- Soybean raw has less saturated fat.
- The glycemic index of soybean raw is higher.
These are the specific foods used in this comparison Soybeans, mature seeds, raw and Spices, nutmeg, ground.
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.
| Contains more MagnesiumMagnesium | +53% |
| Contains more CalciumCalcium | +50.5% |
| Contains more PotassiumPotassium | +413.4% |
| Contains more IronIron | +416.4% |
| Contains more CopperCopper | +61.4% |
| Contains more ZincZinc | +127.4% |
| Contains more PhosphorusPhosphorus | +230.5% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +1012.5% |
| Contains more ManganeseManganese | +15.2% |
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 | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +152.6% |
| Contains more Vitamin B2Vitamin B2 | +1426.3% |
| Contains more Vitamin B3Vitamin B3 | +24.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +135.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +393.4% |
| Contains more CholineCholine | +1217% |
| Contains more Vitamin AVitamin A | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 3.04mg | 158% |
| Saturated fat | 2.884g | 25.94g | 105% |
| Folate | 375µg | 76µg | 75% |
| Polyunsaturated fat | 11.255g | 0.35g | 73% |
| Phosphorus | 704mg | 213mg | 70% |
| Copper | 1.658mg | 1.027mg | 70% |
| Vitamin B2 | 0.87mg | 0.057mg | 63% |
| Protein | 36.49g | 5.84g | 61% |
| Fiber | 9.3g | 20.8g | 46% |
| Vitamin B1 | 0.874mg | 0.346mg | 44% |
| Potassium | 1797mg | 350mg | 43% |
| Vitamin K | 47µg | 0µg | 39% |
| Selenium | 17.8µg | 1.6µg | 29% |
| Zinc | 4.89mg | 2.15mg | 25% |
| Fats | 19.94g | 36.31g | 25% |
| Magnesium | 280mg | 183mg | 23% |
| Choline | 115.9mg | 8.8mg | 19% |
| Manganese | 2.517mg | 2.9mg | 17% |
| Vitamin B6 | 0.377mg | 0.16mg | 17% |
| Vitamin B5 | 0.793mg | 16% | |
| Calcium | 277mg | 184mg | 9% |
| Vitamin E | 0.85mg | 0mg | 6% |
| Carbs | 30.16g | 49.29g | 6% |
| Calories | 446kcal | 525kcal | 4% |
| Vitamin C | 6mg | 3mg | 3% |
| Monounsaturated fat | 4.404g | 3.22g | 3% |
| Vitamin B3 | 1.623mg | 1.299mg | 2% |
| Sodium | 2mg | 16mg | 1% |
| Net carbs | 20.86g | 28.49g | N/A |
| Sugar | 7.33g | 2.99g | N/A |
| Vitamin A | 1µg | 5µg | 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
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
| Contains more ProteinProtein | +524.8% |
| Contains more WaterWater | +37.1% |
| Contains more OtherOther | +109% |
| Contains more FatsFats | +82.1% |
| Contains more CarbsCarbs | +63.4% |
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
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
| Contains less Sat. FatSaturated fat | -88.9% |
| Contains more Mono. FatMonounsaturated fat | +36.8% |
| Contains more Poly. FatPolyunsaturated fat | +3115.7% |