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  6. Soybean raw vs. Onion

Soybean raw vs. Onion — In-Depth Nutrition Comparison

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Significant differences between soybean raw and onions

  • The amount of iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc in soybean raw is higher than in onions.
  • Soybean raw covers your daily iron needs 194% more than onions.
  • Onions have 43 times less copper than soybean raw. Soybean raw has 1.658mg of copper, while onions have 0.039mg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Onions, raw.

Infographic

Soybean raw vs Onion 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%
Onion
Onion
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +1104.3%
Contains more PotassiumPotassium +1130.8%
Contains more IronIron +7376.2%
Contains more CopperCopper +4151.3%
Contains more ZincZinc +2776.5%
Contains more PhosphorusPhosphorus +2327.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1851.2%
Contains more SeleniumSelenium +3460%

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%
Onion
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4150%
Contains more Vitamin B1Vitamin B1 +1800%
Contains more Vitamin B2Vitamin B2 +3122.2%
Contains more Vitamin B3Vitamin B3 +1299.1%
Contains more Vitamin B5Vitamin B5 +544.7%
Contains more Vitamin B6Vitamin B6 +214.2%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +1800%
Contains more Vitamin CVitamin C +23.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Onion DV% diff.
Iron 15.7mg 0.21mg 194%
Copper 1.658mg 0.039mg 180%
Manganese 2.517mg 0.129mg 104%
Phosphorus 704mg 29mg 96%
Folate 375µg 19µg 89%
Polyunsaturated fat 11.255g 0.017g 75%
Protein 36.49g 1.1g 71%
Vitamin B1 0.874mg 0.046mg 69%
Vitamin B2 0.87mg 0.027mg 65%
Magnesium 280mg 10mg 64%
Potassium 1797mg 146mg 49%
Zinc 4.89mg 0.17mg 43%
Vitamin K 47µg 0.4µg 39%
Selenium 17.8µg 0.5µg 31%
Fats 19.94g 0.1g 31%
Fiber 9.3g 1.7g 30%
Calcium 277mg 23mg 25%
Choline 115.9mg 6.1mg 20%
Vitamin B6 0.377mg 0.12mg 20%
Calories 446kcal 40kcal 20%
Vitamin B5 0.793mg 0.123mg 13%
Saturated fat 2.884g 0.042g 13%
Monounsaturated fat 4.404g 0.013g 11%
Vitamin B3 1.623mg 0.116mg 9%
Carbs 30.16g 9.34g 7%
Vitamin E 0.85mg 0.02mg 6%
Vitamin C 6mg 7.4mg 2%
Fructose 1.29g 2%
Net carbs 20.86g 7.64g N/A
Sugar 7.33g 4.24g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.014mg 0%
Threonine 1.766mg 0.021mg 0%
Isoleucine 1.971mg 0.014mg 0%
Leucine 3.309mg 0.025mg 0%
Lysine 2.706mg 0.039mg 0%
Methionine 0.547mg 0.002mg 0%
Phenylalanine 2.122mg 0.025mg 0%
Valine 2.029mg 0.021mg 0%
Histidine 1.097mg 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +3217.3%
Contains more FatsFats +19840%
Contains more CarbsCarbs +222.9%
Contains more OtherOther +1291.4%
Contains more WaterWater +943.4%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +33776.9%
Contains more Poly. FatPolyunsaturated fat +66105.9%
Contains less Sat. FatSaturated fat -98.5%

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.