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  6. Soybean raw vs. Pea raw

Soybean raw vs. Pea raw — In-Depth Nutrition Comparison

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Important differences between soybean raw and pea raw

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, magnesium, vitamin B2, vitamin B1, and potassium; however, pea raw has more vitamin C.
  • Soybean raw's daily need coverage for iron is 178% more.
  • Soybean raw has 9 times more copper than pea raw. Soybean raw has 1.658mg of copper, while pea raw has 0.176mg.
  • Pea raw has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Peas, green, raw.

Infographic

Soybean raw vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +748.5%
Contains more CalciumCalcium +1008%
Contains more PotassiumPotassium +636.5%
Contains more IronIron +968%
Contains more CopperCopper +842%
Contains more ZincZinc +294.4%
Contains more PhosphorusPhosphorus +551.9%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +513.9%
Contains more SeleniumSelenium +888.9%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +553.8%
Contains more Vitamin B1Vitamin B1 +228.6%
Contains more Vitamin B2Vitamin B2 +559.1%
Contains more Vitamin B5Vitamin B5 +662.5%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more Vitamin KVitamin K +89.5%
Contains more FolateFolate +476.9%
Contains more CholineCholine +308.1%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin B3Vitamin B3 +28.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Pea raw DV% diff.
Iron 15.7mg 1.47mg 178%
Copper 1.658mg 0.176mg 165%
Manganese 2.517mg 0.41mg 92%
Phosphorus 704mg 108mg 85%
Folate 375µg 65µg 78%
Polyunsaturated fat 11.255g 0.187g 74%
Protein 36.49g 5.42g 62%
Magnesium 280mg 33mg 59%
Vitamin B2 0.87mg 0.132mg 57%
Vitamin B1 0.874mg 0.266mg 51%
Potassium 1797mg 244mg 46%
Vitamin C 6mg 40mg 38%
Zinc 4.89mg 1.24mg 33%
Fats 19.94g 0.4g 30%
Selenium 17.8µg 1.8µg 29%
Calcium 277mg 25mg 25%
Vitamin K 47µg 24.8µg 19%
Calories 446kcal 81kcal 18%
Vitamin B6 0.377mg 0.169mg 16%
Choline 115.9mg 28.4mg 16%
Fiber 9.3g 5.7g 14%
Vitamin B5 0.793mg 0.104mg 14%
Saturated fat 2.884g 0.071g 13%
Monounsaturated fat 4.404g 0.035g 11%
Carbs 30.16g 14.45g 5%
Vitamin E 0.85mg 0.13mg 5%
Vitamin A 1µg 38µg 4%
Vitamin B3 1.623mg 2.09mg 3%
Net carbs 20.86g 8.75g N/A
Sugar 7.33g 5.67g N/A
Sodium 2mg 5mg 0%
Tryptophan 0.591mg 0.037mg 0%
Threonine 1.766mg 0.203mg 0%
Isoleucine 1.971mg 0.195mg 0%
Leucine 3.309mg 0.323mg 0%
Lysine 2.706mg 0.317mg 0%
Methionine 0.547mg 0.082mg 0%
Phenylalanine 2.122mg 0.2mg 0%
Valine 2.029mg 0.235mg 0%
Histidine 1.097mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +573.2%
Contains more FatsFats +4885%
Contains more CarbsCarbs +108.7%
Contains more OtherOther +459.8%
Contains more WaterWater +823.4%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +12482.9%
Contains more Poly. FatPolyunsaturated fat +5918.7%
Contains less Sat. FatSaturated fat -97.5%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.