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  6. Soybean raw vs. Omelette

Soybean raw vs. Omelette — In-Depth Nutrition Comparison

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How are soybean raw and omelette different?

  • Soybean raw is higher than omelette in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, potassium, and vitamin B2.
  • Soybean raw covers your daily need for iron, 178% more than omelette.
  • Soybean raw contains 105 times more manganese than omelette. Soybean raw contains 2.517mg of manganese, while omelette contains 0.024mg.
  • Soybean raw has a higher glycemic index (14) than omelette (0).

Soybeans, mature seeds, raw and Egg, whole, cooked, omelet types were used in this article.

Infographic

Soybean raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +2445.5%
Contains more CalciumCalcium +477.1%
Contains more PotassiumPotassium +1435.9%
Contains more IronIron +960.8%
Contains more CopperCopper +2531.7%
Contains more ZincZinc +348.6%
Contains more PhosphorusPhosphorus +321.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +10387.5%
Contains more SeleniumSelenium +44.9%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2470.6%
Contains more Vitamin B2Vitamin B2 +125.4%
Contains more Vitamin B3Vitamin B3 +2435.9%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin KVitamin K +944.4%
Contains more FolateFolate +861.5%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin EVitamin E +51.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +113.6%

All nutrients comparison - raw data values

Nutrient Soybean raw Omelette DV% diff.
Iron 15.7mg 1.48mg 178%
Copper 1.658mg 0.063mg 177%
Manganese 2.517mg 0.024mg 108%
Cholesterol 0mg 313mg 104%
Folate 375µg 39µg 84%
Phosphorus 704mg 167mg 77%
Vitamin B1 0.874mg 0.034mg 70%
Magnesium 280mg 11mg 64%
Polyunsaturated fat 11.255g 2.712g 57%
Protein 36.49g 10.57g 52%
Potassium 1797mg 117mg 49%
Fiber 9.3g 0g 37%
Vitamin B2 0.87mg 0.386mg 37%
Zinc 4.89mg 1.09mg 35%
Vitamin K 47µg 4.5µg 35%
Vitamin B12 0µg 0.76µg 32%
Choline 115.9mg 247.6mg 24%
Calcium 277mg 48mg 23%
Vitamin A 1µg 172µg 19%
Vitamin B6 0.377mg 0.143mg 18%
Selenium 17.8µg 25.8µg 15%
Calories 446kcal 154kcal 15%
Fats 19.94g 11.66g 13%
Carbs 30.16g 0.64g 10%
Vitamin B3 1.623mg 0.064mg 10%
Vitamin B5 0.793mg 1.289mg 10%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Sodium 2mg 155mg 7%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 1.29mg 3%
Saturated fat 2.884g 3.319g 2%
Monounsaturated fat 4.404g 4.843g 1%
Net carbs 20.86g 0.64g N/A
Sugar 7.33g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.591mg 0.14mg 0%
Threonine 1.766mg 0.467mg 0%
Isoleucine 1.971mg 0.565mg 0%
Leucine 3.309mg 0.913mg 0%
Lysine 2.706mg 0.767mg 0%
Methionine 0.547mg 0.319mg 0%
Phenylalanine 2.122mg 0.572mg 0%
Valine 2.029mg 0.722mg 0%
Histidine 1.097mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +245.2%
Contains more FatsFats +71%
Contains more CarbsCarbs +4612.5%
Contains more OtherOther +387%
Contains more WaterWater +791.5%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -13.1%
Contains more Poly. FatPolyunsaturated fat +315%
~equal in Monounsaturated fat ~4.843g

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.