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Soybean raw vs. Roe — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and roe

  • Soybean raw is higher in iron, copper, manganese, folate, magnesium, vitamin B1, and potassium, yet roe is higher in vitamin B12 and selenium.
  • Roe covers your daily vitamin B12 needs 481% more than soybean raw.
  • Soybean raw contains 194 times more manganese than roe. While soybean raw contains 2.517mg of manganese, roe contains only 0.013mg.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Soybean raw vs Roe 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%
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +976.9%
Contains more CalciumCalcium +889.3%
Contains more PotassiumPotassium +535%
Contains more IronIron +1939%
Contains more CopperCopper +1195.3%
Contains more ZincZinc +282%
Contains more PhosphorusPhosphorus +36.7%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +19261.5%
Contains more SeleniumSelenium +190.4%

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%
Roe
Roe
5
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +215.5%
Contains more Vitamin B6Vitamin B6 +103.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +307.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +173.3%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.949mg

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
Roe
Roe
1
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more ProteinProtein +27.5%
Contains more FatsFats +142.3%
Contains more CarbsCarbs +1470.8%
Contains more OtherOther +87.3%
Contains more WaterWater +586.5%

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
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +106.9%
Contains more Poly. FatPolyunsaturated fat +230.6%
Contains less Sat. FatSaturated fat -35.3%

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 Roe
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Iron 15.7mg 0.77mg 187%
Copper 1.658mg 0.128mg 170%
Cholesterol 0mg 479mg 160%
Manganese 2.517mg 0.013mg 109%
Folate 375µg 92µg 71%
Selenium 17.8µg 51.7µg 62%
Magnesium 280mg 26mg 60%
Polyunsaturated fat 11.255g 3.404g 52%
Vitamin B1 0.874mg 0.277mg 50%
Potassium 1797mg 283mg 45%
Vitamin K 47µg 39%
Fiber 9.3g 0g 37%
Zinc 4.89mg 1.28mg 33%
Phosphorus 704mg 515mg 27%
Calcium 277mg 28mg 25%
Choline 115.9mg 21%
Fats 19.94g 8.23g 18%
Protein 36.49g 28.62g 16%
Vitamin B6 0.377mg 0.185mg 15%
Vitamin C 6mg 16.4mg 12%
Calories 446kcal 204kcal 12%
Vitamin A 1µg 91µg 10%
Carbs 30.16g 1.92g 9%
Vitamin B5 0.793mg 1.154mg 7%
Monounsaturated fat 4.404g 2.129g 6%
Vitamin B2 0.87mg 0.949mg 6%
Vitamin E 0.85mg 6%
Sodium 2mg 117mg 5%
Saturated fat 2.884g 1.866g 5%
Vitamin B3 1.623mg 2.192mg 4%
Net carbs 20.86g 1.92g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.375mg 0%
Threonine 1.766mg 1.305mg 0%
Isoleucine 1.971mg 1.465mg 0%
Leucine 3.309mg 2.509mg 0%
Lysine 2.706mg 2.179mg 0%
Methionine 0.547mg 0.71mg 0%
Phenylalanine 2.122mg 1.401mg 0%
Valine 2.029mg 1.676mg 0%
Histidine 1.097mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Roe
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
157%
Roe
Minerals Daily Need Coverage Score
244%
Soybean raw
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 115mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $96.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 1.018g)
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.