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  6. Soybean raw vs. Orange

Soybean raw vs. Orange — In-Depth Nutrition Comparison

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How are soybean raw and oranges different?

  • Soybean raw is richer in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium, while oranges are higher in vitamin C.
  • Soybean raw covers your daily need for iron, 195% more than oranges.
  • Soybean raw contains 101 times more manganese than oranges. Soybean raw contains 2.517mg of manganese, while oranges contain 0.025mg.
  • Oranges have a higher glycemic index (45) than soybean raw (14).

Soybeans, mature seeds, raw and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Soybean raw vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +592.5%
Contains more PotassiumPotassium +892.8%
Contains more IronIron +15600%
Contains more CopperCopper +3584.4%
Contains more ZincZinc +6885.7%
Contains more PhosphorusPhosphorus +4928.6%
Contains more ManganeseManganese +9968%
Contains more SeleniumSelenium +3460%
Contains less SodiumSodium -100%

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%
Orange
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +372.2%
Contains more Vitamin B1Vitamin B1 +904.6%
Contains more Vitamin B2Vitamin B2 +2075%
Contains more Vitamin B3Vitamin B3 +475.5%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin B6Vitamin B6 +528.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1150%
Contains more CholineCholine +1279.8%
Contains more Vitamin CVitamin C +786.7%
Contains more Vitamin AVitamin A +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Orange DV% diff.
Iron 15.7mg 0.1mg 195%
Copper 1.658mg 0.045mg 179%
Manganese 2.517mg 0.025mg 108%
Phosphorus 704mg 14mg 99%
Folate 375µg 30µg 86%
Polyunsaturated fat 11.255g 0.025g 75%
Protein 36.49g 0.94g 71%
Vitamin B1 0.874mg 0.087mg 66%
Magnesium 280mg 10mg 64%
Vitamin B2 0.87mg 0.04mg 64%
Vitamin C 6mg 53.2mg 52%
Potassium 1797mg 181mg 48%
Zinc 4.89mg 0.07mg 44%
Vitamin K 47µg 0µg 39%
Selenium 17.8µg 0.5µg 31%
Fats 19.94g 0.12g 30%
Fiber 9.3g 2.4g 28%
Calcium 277mg 40mg 24%
Vitamin B6 0.377mg 0.06mg 24%
Choline 115.9mg 8.4mg 20%
Calories 446kcal 47kcal 20%
Saturated fat 2.884g 0.015g 13%
Vitamin B5 0.793mg 0.25mg 11%
Monounsaturated fat 4.404g 0.023g 11%
Vitamin B3 1.623mg 0.282mg 8%
Carbs 30.16g 11.75g 6%
Vitamin E 0.85mg 0.18mg 4%
Vitamin A 1µg 11µg 1%
Net carbs 20.86g 9.35g N/A
Sugar 7.33g 9.35g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.591mg 0.009mg 0%
Threonine 1.766mg 0.015mg 0%
Isoleucine 1.971mg 0.025mg 0%
Leucine 3.309mg 0.023mg 0%
Lysine 2.706mg 0.047mg 0%
Methionine 0.547mg 0.02mg 0%
Phenylalanine 2.122mg 0.031mg 0%
Valine 2.029mg 0.04mg 0%
Histidine 1.097mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +3781.9%
Contains more FatsFats +16516.7%
Contains more CarbsCarbs +156.7%
Contains more OtherOther +1006.8%
Contains more WaterWater +915.8%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +19047.8%
Contains more Poly. FatPolyunsaturated fat +44920%
Contains less Sat. FatSaturated fat -99.5%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.