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Soybean raw vs Pasta - In-Depth Nutrition Comparison

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Important differences between Soybean raw and Pasta

  • Pasta has less Iron, Copper, Manganese, Phosphorus, Folate, Magnesium, Vitamin B1, Vitamin B2, Potassium, and Zinc.
  • Soybean raw's daily need coverage for Iron is 182% more.
  • Soybean raw has 75 times more Potassium than Pasta. Soybean raw has 1797mg of Potassium, while Pasta has 24mg.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Soybean raw vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +4516.7%
Contains more Iron +1277.2%
Contains more Magnesium +1455.6%
Contains more Phosphorus +1017.5%
Contains more Potassium +7387.5%
Contains less Sodium -66.7%
Contains more Zinc +773.2%
Contains more Copper +1682.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +4516.7%
Contains more Iron +1277.2%
Contains more Magnesium +1455.6%
Contains more Phosphorus +1017.5%
Contains more Potassium +7387.5%
Contains less Sodium -66.7%
Contains more Zinc +773.2%
Contains more Copper +1682.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.2%
Contains more Vitamin B2 +480%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +1008.8%
Contains more Folate +485.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 20
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.2%
Contains more Vitamin B2 +480%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +1008.8%
Contains more Folate +485.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +608.5%
Contains more Fats +1799%
Contains more Carbs +21%
Contains more Other +1471%
Contains more Water +702.8%
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
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +608.5%
Contains more Fats +1799%
Contains more Carbs +21%
Contains more Other +1471%
Contains more Water +702.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3451.6%
Contains more Polyunsaturated fat +2523.5%
Contains less Saturated Fat -94.8%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +3451.6%
Contains more Polyunsaturated fat +2523.5%
Contains less Saturated Fat -94.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw Pasta
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw Pasta Opinion
Net carbs 20.86g 24.93g Pasta
Protein 36.49g 5.15g Soybean raw
Fats 19.94g 1.05g Soybean raw
Carbs 30.16g 24.93g Soybean raw
Calories 446kcal 131kcal Soybean raw
Sugar 7.33g Pasta
Fiber 9.3g Soybean raw
Calcium 277mg 6mg Soybean raw
Iron 15.7mg 1.14mg Soybean raw
Magnesium 280mg 18mg Soybean raw
Phosphorus 704mg 63mg Soybean raw
Potassium 1797mg 24mg Soybean raw
Sodium 2mg 6mg Soybean raw
Zinc 4.89mg 0.56mg Soybean raw
Copper 1.658mg 0.093mg Soybean raw
Vitamin A 22IU 20IU Soybean raw
Vitamin A RAE 1µg 6µg Pasta
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.209mg Soybean raw
Vitamin B2 0.87mg 0.15mg Soybean raw
Vitamin B3 1.623mg 0.992mg Soybean raw
Vitamin B5 0.793mg 0.183mg Soybean raw
Vitamin B6 0.377mg 0.034mg Soybean raw
Folate 375µg 64µg Soybean raw
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.065mg Soybean raw
Threonine 1.766mg 0.134mg Soybean raw
Isoleucine 1.971mg 0.197mg Soybean raw
Leucine 3.309mg 0.348mg Soybean raw
Lysine 2.706mg 0.097mg Soybean raw
Methionine 0.547mg 0.079mg Soybean raw
Phenylalanine 2.122mg 0.247mg Soybean raw
Valine 2.029mg 0.217mg Soybean raw
Histidine 1.097mg 0.103mg Soybean raw
Cholesterol 0mg 33mg Soybean raw
Saturated Fat 2.884g 0.15g Pasta
Monounsaturated Fat 4.404g 0.124g Soybean raw
Polyunsaturated fat 11.255g 0.429g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
16%
Pasta
Minerals Daily Need Coverage Score
252%
Soybean raw
17%
Pasta

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 2.734g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $0.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.