Soybean raw vs. Potato — In-Depth Nutrition Comparison
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Significant differences between soybean raw and potatoes
- The amount of iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, zinc, and potassium in soybean raw is higher than in potatoes.
- Soybean raw covers your daily iron needs 186% more than potatoes.
- Potatoes have 27 times less vitamin B2 than soybean raw. Soybean raw has 0.87mg of vitamin B2, while potatoes have 0.032mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of soybean raw is 14.
Specific food types used in this comparison are Soybeans, mature seeds, raw and Potatoes, flesh, and skin, raw.
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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.
| Contains more MagnesiumMagnesium | +1117.4% |
| Contains more CalciumCalcium | +2208.3% |
| Contains more PotassiumPotassium | +322.8% |
| Contains more IronIron | +1838.3% |
| Contains more CopperCopper | +1407.3% |
| Contains more ZincZinc | +1530% |
| Contains more PhosphorusPhosphorus | +1135.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +1158.5% |
| Contains more SeleniumSelenium | +4350% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8400% |
| Contains more Vitamin B1Vitamin B1 | +979% |
| Contains more Vitamin B2Vitamin B2 | +2618.8% |
| Contains more Vitamin B3Vitamin B3 | +53% |
| Contains more Vitamin B5Vitamin B5 | +168.8% |
| Contains more Vitamin B6Vitamin B6 | +26.5% |
| Contains more Vitamin KVitamin K | +2250% |
| Contains more FolateFolate | +2400% |
| Contains more CholineCholine | +857.9% |
| Contains more Vitamin CVitamin C | +228.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 0.81mg | 186% |
| Copper | 1.658mg | 0.11mg | 172% |
| Manganese | 2.517mg | 0.2mg | 101% |
| Phosphorus | 704mg | 57mg | 92% |
| Folate | 375µg | 15µg | 90% |
| Polyunsaturated fat | 11.255g | 0.042g | 75% |
| Protein | 36.49g | 2.05g | 69% |
| Vitamin B1 | 0.874mg | 0.081mg | 66% |
| Vitamin B2 | 0.87mg | 0.032mg | 64% |
| Magnesium | 280mg | 23mg | 61% |
| Zinc | 4.89mg | 0.3mg | 42% |
| Potassium | 1797mg | 425mg | 40% |
| Vitamin K | 47µg | 2µg | 38% |
| Selenium | 17.8µg | 0.4µg | 32% |
| Fats | 19.94g | 0.09g | 31% |
| Fiber | 9.3g | 2.1g | 29% |
| Calcium | 277mg | 12mg | 27% |
| Choline | 115.9mg | 12.1mg | 19% |
| Calories | 446kcal | 77kcal | 18% |
| Vitamin C | 6mg | 19.7mg | 15% |
| Saturated fat | 2.884g | 0.025g | 13% |
| Monounsaturated fat | 4.404g | 0.002g | 11% |
| Vitamin B5 | 0.793mg | 0.295mg | 10% |
| Vitamin B6 | 0.377mg | 0.298mg | 6% |
| Vitamin E | 0.85mg | 0.01mg | 6% |
| Starch | 15.29g | 6% | |
| Vitamin B3 | 1.623mg | 1.061mg | 4% |
| Carbs | 30.16g | 17.49g | 4% |
| Net carbs | 20.86g | 15.39g | N/A |
| Sugar | 7.33g | 0.82g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.591mg | 0.021mg | 0% |
| Threonine | 1.766mg | 0.067mg | 0% |
| Isoleucine | 1.971mg | 0.066mg | 0% |
| Leucine | 3.309mg | 0.098mg | 0% |
| Lysine | 2.706mg | 0.107mg | 0% |
| Methionine | 0.547mg | 0.032mg | 0% |
| Phenylalanine | 2.122mg | 0.081mg | 0% |
| Valine | 2.029mg | 0.103mg | 0% |
| Histidine | 1.097mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +1680% |
| Contains more FatsFats | +22055.6% |
| Contains more CarbsCarbs | +72.4% |
| Contains more OtherOther | +334.8% |
| Contains more WaterWater | +828% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +220100% |
| Contains more Poly. FatPolyunsaturated fat | +26697.6% |
| Contains less Sat. FatSaturated fat | -99.1% |