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  6. Soybean raw vs. Potato salad

Soybean raw vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between soybean raw and potato salad

  • Potato salad has less iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw's daily need coverage for iron is 188% more.
  • Soybean raw has 54 times more folate than potato salad. Soybean raw has 375µg of folate, while potato salad has 7µg.
  • Potato salad has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Potato salad, home-prepared.

Infographic

Soybean raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1357.9%
Contains more PotassiumPotassium +607.5%
Contains more IronIron +2315.4%
Contains more CopperCopper +1305.1%
Contains more ZincZinc +1477.4%
Contains more PhosphorusPhosphorus +1253.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2392.1%
Contains more SeleniumSelenium +334.1%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1035.1%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin B5Vitamin B5 +48.5%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +3100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Potato salad DV% diff.
Iron 15.7mg 0.65mg 188%
Copper 1.658mg 0.118mg 171%
Manganese 2.517mg 0.101mg 105%
Phosphorus 704mg 52mg 93%
Folate 375µg 7µg 92%
Protein 36.49g 2.68g 68%
Vitamin B1 0.874mg 0.077mg 66%
Magnesium 280mg 15mg 63%
Vitamin B2 0.87mg 0.06mg 62%
Polyunsaturated fat 11.255g 3.737g 50%
Potassium 1797mg 254mg 45%
Zinc 4.89mg 0.31mg 42%
Vitamin K 47µg 39%
Fiber 9.3g 1.3g 32%
Calcium 277mg 19mg 26%
Selenium 17.8µg 4.1µg 25%
Cholesterol 0mg 68mg 23%
Sodium 2mg 529mg 23%
Choline 115.9mg 21%
Vitamin B6 0.377mg 0.141mg 18%
Fats 19.94g 8.2g 18%
Calories 446kcal 143kcal 15%
Saturated fat 2.884g 1.429g 7%
Vitamin E 0.85mg 6%
Carbs 30.16g 11.17g 6%
Vitamin B5 0.793mg 0.534mg 5%
Vitamin B3 1.623mg 0.89mg 5%
Monounsaturated fat 4.404g 2.48g 5%
Vitamin C 6mg 10mg 4%
Vitamin A 1µg 32µg 3%
Net carbs 20.86g 9.87g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.042mg 0%
Threonine 1.766mg 0.116mg 0%
Isoleucine 1.971mg 0.141mg 0%
Leucine 3.309mg 0.202mg 0%
Lysine 2.706mg 0.171mg 0%
Methionine 0.547mg 0.066mg 0%
Phenylalanine 2.122mg 0.135mg 0%
Valine 2.029mg 0.172mg 0%
Histidine 1.097mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +1261.6%
Contains more FatsFats +143.2%
Contains more CarbsCarbs +170%
Contains more OtherOther +149.7%
Contains more WaterWater +789.9%

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +77.6%
Contains more Poly. FatPolyunsaturated fat +201.2%
Contains less Sat. FatSaturated fat -50.5%

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.