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Soybean raw vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and rib eye steak

  • Soybean raw is higher in copper, iron, manganese, folate, phosphorus, vitamin B1, magnesium, potassium, and vitamin B2, yet rib eye steak is higher in vitamin B12.
  • Soybean raw covers your daily copper needs 175% more than rib eye steak.
  • Soybean raw contains 63 times more folate than rib eye steak. While soybean raw contains 375µg of folate, rib eye steak contains only 6µg.
  • The glycemic index of rib eye steak is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Soybean raw vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +1172.7%
Contains more CalciumCalcium +2418.2%
Contains more PotassiumPotassium +591.2%
Contains more IronIron +600.9%
Contains more CopperCopper +1972.5%
Contains more PhosphorusPhosphorus +363.2%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +3046.3%
Contains more ZincZinc +20.9%
Contains more SeleniumSelenium +66.9%

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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +1131%
Contains more Vitamin B2Vitamin B2 +203.1%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin KVitamin K +2837.5%
Contains more FolateFolate +6150%
Contains more CholineCholine +137.5%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +202.4%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more Vitamin B12Vitamin B12 +∞%

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more ProteinProtein +54%
Contains more CarbsCarbs +∞%
Contains more OtherOther +48600%
Contains more WaterWater +538.1%
~equal in Fats ~21.81g

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Poly. FatPolyunsaturated fat +995.9%
Contains more Mono. FatMonounsaturated fat +138.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Rib eye steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Rib eye steak DV% diff.
Copper 1.658mg 0.08mg 175%
Iron 15.7mg 2.24mg 168%
Manganese 2.517mg 0.08mg 106%
Folate 375µg 6µg 92%
Vitamin B12 0µg 2.1µg 88%
Phosphorus 704mg 152mg 79%
Polyunsaturated fat 11.255g 1.027g 68%
Vitamin B1 0.874mg 0.071mg 67%
Magnesium 280mg 22mg 61%
Vitamin B2 0.87mg 0.287mg 45%
Potassium 1797mg 260mg 45%
Vitamin K 47µg 1.6µg 38%
Fiber 9.3g 0g 37%
Saturated fat 2.884g 9.684g 31%
Cholesterol 0mg 80mg 27%
Calcium 277mg 11mg 27%
Protein 36.49g 23.69g 26%
Selenium 17.8µg 29.7µg 22%
Vitamin B3 1.623mg 4.908mg 21%
Monounsaturated fat 4.404g 10.519g 15%
Choline 115.9mg 48.8mg 12%
Carbs 30.16g 0g 10%
Zinc 4.89mg 5.91mg 9%
Vitamin B6 0.377mg 0.477mg 8%
Calories 446kcal 291kcal 8%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.793mg 0.536mg 5%
Vitamin E 0.85mg 0.1mg 5%
Fats 19.94g 21.81g 3%
Sodium 2mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 1µg 8µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 20.86g 0g N/A
Sugar 7.33g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.591mg 0.265mg 0%
Threonine 1.766mg 1.116mg 0%
Isoleucine 1.971mg 1.103mg 0%
Leucine 3.309mg 2.041mg 0%
Lysine 2.706mg 2.269mg 0%
Methionine 0.547mg 0.641mg 0%
Phenylalanine 2.122mg 0.95mg 0%
Valine 2.029mg 1.184mg 0%
Histidine 1.097mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Soybean raw
48%
Rib eye steak
Minerals Daily Need Coverage Score
244%
Soybean raw
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 6.8g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 14)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $1.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.