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  6. Soybean raw vs. Pecan pie

Soybean raw vs. Pecan pie — In-Depth Nutrition Comparison

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Summary of differences between soybean raw and pecan pie

  • Pecan pie has less iron, copper, folate, phosphorus, manganese, magnesium, vitamin B1, vitamin B2, potassium, and zinc than soybean raw.
  • Soybean raw covers your daily need for iron, 178% more than pecan pie.
  • Soybean raw has 14 times more folate than pecan pie. While soybean raw has 375µg of folate, pecan pie has only 26µg.
  • The glycemic index of pecan pie is higher.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Pie, pecan, prepared from recipe.

Infographic

Soybean raw vs Pecan pie 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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +976.9%
Contains more CalciumCalcium +765.6%
Contains more PotassiumPotassium +1251.1%
Contains more IronIron +960.8%
Contains more CopperCopper +685.8%
Contains more ZincZinc +379.4%
Contains more PhosphorusPhosphorus +648.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +253.5%
Contains more SeleniumSelenium +48.3%

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +364.9%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +65.6%
Contains more Vitamin B6Vitamin B6 +528.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1342.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Soybean raw Pecan pie DV% diff.
Iron 15.7mg 1.48mg 178%
Copper 1.658mg 0.211mg 161%
Phosphorus 704mg 94mg 87%
Folate 375µg 26µg 87%
Manganese 2.517mg 0.712mg 78%
Protein 36.49g 4.9g 63%
Magnesium 280mg 26mg 60%
Vitamin B1 0.874mg 0.188mg 57%
Vitamin B2 0.87mg 0.18mg 53%
Potassium 1797mg 133mg 49%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Polyunsaturated fat 11.255g 5.71g 37%
Zinc 4.89mg 1.02mg 35%
Cholesterol 0mg 87mg 29%
Calcium 277mg 32mg 25%
Vitamin B6 0.377mg 0.06mg 24%
Choline 115.9mg 21%
Monounsaturated fat 4.404g 11.181g 17%
Selenium 17.8µg 12µg 11%
Sodium 2mg 262mg 11%
Vitamin A 1µg 82µg 9%
Vitamin B12 0µg 0.17µg 7%
Carbs 30.16g 52.2g 7%
Vitamin E 0.85mg 6%
Vitamin C 6mg 0.2mg 6%
Vitamin B5 0.793mg 0.479mg 6%
Vitamin B3 1.623mg 0.847mg 5%
Saturated fat 2.884g 3.989g 5%
Fats 19.94g 22.2g 3%
Calories 446kcal 412kcal 2%
Net carbs 20.86g 52.2g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.069mg 0%
Threonine 1.766mg 0.189mg 0%
Isoleucine 1.971mg 0.223mg 0%
Leucine 3.309mg 0.372mg 0%
Lysine 2.706mg 0.248mg 0%
Methionine 0.547mg 0.125mg 0%
Phenylalanine 2.122mg 0.25mg 0%
Valine 2.029mg 0.255mg 0%
Histidine 1.097mg 0.116mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g 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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +644.7%
Contains more OtherOther +305.8%
Contains more FatsFats +11.3%
Contains more CarbsCarbs +73.1%
Contains more WaterWater +128.3%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -27.7%
Contains more Poly. FatPolyunsaturated fat +97.1%
Contains more Mono. FatMonounsaturated fat +153.9%

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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.