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  6. Soybean raw vs. Pomegranate

Soybean raw vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between soybean raw and pomegranate

  • Soybean raw is richer than pomegranate in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Daily need coverage for iron for soybean raw is 193% higher.
  • Soybean raw contains 23 times more magnesium than pomegranate. Soybean raw contains 280mg of magnesium, while pomegranate contains 12mg.

Food types used in this article are Soybeans, mature seeds, raw and Pomegranates, raw.

Infographic

Soybean raw vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +2233.3%
Contains more CalciumCalcium +2670%
Contains more PotassiumPotassium +661.4%
Contains more IronIron +5133.3%
Contains more CopperCopper +949.4%
Contains more ZincZinc +1297.1%
Contains more PhosphorusPhosphorus +1855.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2015.1%
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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +1204.5%
Contains more Vitamin B2Vitamin B2 +1541.5%
Contains more Vitamin B3Vitamin B3 +453.9%
Contains more Vitamin B5Vitamin B5 +110.3%
Contains more Vitamin B6Vitamin B6 +402.7%
Contains more Vitamin KVitamin K +186.6%
Contains more FolateFolate +886.8%
Contains more CholineCholine +1425%
Contains more Vitamin CVitamin C +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Pomegranate DV% diff.
Iron 15.7mg 0.3mg 193%
Copper 1.658mg 0.158mg 167%
Manganese 2.517mg 0.119mg 104%
Phosphorus 704mg 36mg 95%
Folate 375µg 38µg 84%
Polyunsaturated fat 11.255g 0.079g 75%
Protein 36.49g 1.67g 70%
Vitamin B1 0.874mg 0.067mg 67%
Magnesium 280mg 12mg 64%
Vitamin B2 0.87mg 0.053mg 63%
Potassium 1797mg 236mg 46%
Zinc 4.89mg 0.35mg 41%
Selenium 17.8µg 0.5µg 31%
Fats 19.94g 1.17g 29%
Calcium 277mg 10mg 27%
Vitamin K 47µg 16.4µg 26%
Vitamin B6 0.377mg 0.075mg 23%
Fiber 9.3g 4g 21%
Choline 115.9mg 7.6mg 20%
Calories 446kcal 83kcal 18%
Saturated fat 2.884g 0.12g 13%
Monounsaturated fat 4.404g 0.093g 11%
Vitamin B3 1.623mg 0.293mg 8%
Vitamin B5 0.793mg 0.377mg 8%
Vitamin C 6mg 10.2mg 5%
Carbs 30.16g 18.7g 4%
Vitamin E 0.85mg 0.6mg 2%
Net carbs 20.86g 14.7g N/A
Sugar 7.33g 13.67g N/A
Sodium 2mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +2085%
Contains more FatsFats +1604.3%
Contains more CarbsCarbs +61.3%
Contains more OtherOther +818.9%
Contains more WaterWater +812.5%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +4635.5%
Contains more Poly. FatPolyunsaturated fat +14146.8%
Contains less Sat. FatSaturated fat -95.8%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.