Soybean raw vs. Ricotta — In-Depth Nutrition Comparison
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The main differences between soybean raw and ricotta
- Soybean raw is richer than ricotta in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, potassium, and vitamin K.
- Daily need coverage for iron for soybean raw is 192% higher.
- Soybean raw contains 420 times more manganese than ricotta. Soybean raw contains 2.517mg of manganese, while ricotta contains 0.006mg.
- Soybean raw has a lower glycemic index than ricotta.
Food types used in this article are Soybeans, mature seeds, raw and Cheese, ricotta, whole milk.
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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 | +2445.5% |
| Contains more CalciumCalcium | +33.8% |
| Contains more PotassiumPotassium | +1611.4% |
| Contains more IronIron | +4031.6% |
| Contains more CopperCopper | +7795.2% |
| Contains more ZincZinc | +321.6% |
| Contains more PhosphorusPhosphorus | +345.6% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +41850% |
| Contains more SeleniumSelenium | +22.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +672.7% |
| Contains more Vitamin B1Vitamin B1 | +6623.1% |
| Contains more Vitamin B2Vitamin B2 | +346.2% |
| Contains more Vitamin B3Vitamin B3 | +1460.6% |
| Contains more Vitamin B5Vitamin B5 | +272.3% |
| Contains more Vitamin B6Vitamin B6 | +776.7% |
| Contains more Vitamin KVitamin K | +4172.7% |
| Contains more FolateFolate | +3025% |
| Contains more CholineCholine | +562.3% |
| Contains more Vitamin AVitamin A | +11900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 0.38mg | 192% |
| Copper | 1.658mg | 0.021mg | 182% |
| Manganese | 2.517mg | 0.006mg | 109% |
| Folate | 375µg | 12µg | 91% |
| Phosphorus | 704mg | 158mg | 78% |
| Vitamin B1 | 0.874mg | 0.013mg | 72% |
| Polyunsaturated fat | 11.255g | 0.385g | 72% |
| Magnesium | 280mg | 11mg | 64% |
| Vitamin B2 | 0.87mg | 0.195mg | 52% |
| Protein | 36.49g | 11.26g | 50% |
| Potassium | 1797mg | 105mg | 50% |
| Vitamin K | 47µg | 1.1µg | 38% |
| Fiber | 9.3g | 0g | 37% |
| Zinc | 4.89mg | 1.16mg | 34% |
| Vitamin B6 | 0.377mg | 0.043mg | 26% |
| Saturated fat | 2.884g | 8.295g | 25% |
| Choline | 115.9mg | 17.5mg | 18% |
| Cholesterol | 0mg | 51mg | 17% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Calories | 446kcal | 174kcal | 14% |
| Vitamin A | 1µg | 120µg | 13% |
| Vitamin B5 | 0.793mg | 0.213mg | 12% |
| Fats | 19.94g | 12.98g | 11% |
| Carbs | 30.16g | 3.04g | 9% |
| Vitamin B3 | 1.623mg | 0.104mg | 9% |
| Calcium | 277mg | 207mg | 7% |
| Vitamin C | 6mg | 0mg | 7% |
| Selenium | 17.8µg | 14.5µg | 6% |
| Vitamin E | 0.85mg | 0.11mg | 5% |
| Sodium | 2mg | 84mg | 4% |
| Monounsaturated fat | 4.404g | 3.627g | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 10IU | 1% |
| Net carbs | 20.86g | 3.04g | N/A |
| Sugar | 7.33g | 0.27g | N/A |
| Tryptophan | 0.591mg | 0.125mg | 0% |
| Threonine | 1.766mg | 0.517mg | 0% |
| Isoleucine | 1.971mg | 0.589mg | 0% |
| Leucine | 3.309mg | 1.221mg | 0% |
| Lysine | 2.706mg | 1.338mg | 0% |
| Methionine | 0.547mg | 0.281mg | 0% |
| Phenylalanine | 2.122mg | 0.556mg | 0% |
| Valine | 2.029mg | 0.692mg | 0% |
| Histidine | 1.097mg | 0.459mg | 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:
11.26 g
Fats:
12.98 g
Carbs:
3.04 g
Water:
71.7 g
Other:
1.02 g
| Contains more ProteinProtein | +224.1% |
| Contains more FatsFats | +53.6% |
| Contains more CarbsCarbs | +892.1% |
| Contains more OtherOther | +377.5% |
| Contains more WaterWater | +739.6% |
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
8.295 g
Monounsaturated fat:
Mono. Fat
3.627 g
Polyunsaturated fat:
Poly. Fat
0.385 g
| Contains less Sat. FatSaturated fat | -65.2% |
| Contains more Mono. FatMonounsaturated fat | +21.4% |
| Contains more Poly. FatPolyunsaturated fat | +2823.4% |