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  6. Soybean raw vs. Roe

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.

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.
Soybean raw
Soybean raw
9
:
1
Roe
Roe
Contains more Calcium +889.3%
Contains more Iron +1939%
Contains more Magnesium +976.9%
Contains more Phosphorus +36.7%
Contains more Potassium +535%
Contains less Sodium -98.3%
Contains more Zinc +282%
Contains more Copper +1195.3%
Contains more Manganese +19261.5%
Contains more Selenium +190.4%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +889.3%
Contains more Iron +1939%
Contains more Magnesium +976.9%
Contains more Phosphorus +36.7%
Contains more Potassium +535%
Contains less Sodium -98.3%
Contains more Zinc +282%
Contains more Copper +1195.3%
Contains more Manganese +19261.5%
Contains more Selenium +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.
Soybean raw
Soybean raw
6
:
6
Roe
Roe
Contains more Vitamin B1 +215.5%
Contains more Vitamin B6 +103.8%
Contains more Folate +307.6%
Contains more Vitamin A +1277.3%
Contains more Vitamin C +173.3%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B5 +45.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.949
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B1 +215.5%
Contains more Vitamin B6 +103.8%
Contains more Folate +307.6%
Contains more Vitamin A +1277.3%
Contains more Vitamin C +173.3%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B5 +45.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.949

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Roe
Roe
Contains more Protein +27.5%
Contains more Fats +142.3%
Contains more Carbs +1470.8%
Contains more Other +87.3%
Contains more Water +586.5%
Soybean raw
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
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 Protein +27.5%
Contains more Fats +142.3%
Contains more Carbs +1470.8%
Contains more Other +87.3%
Contains more Water +586.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Roe
Roe
Contains more Monounsaturated Fat +106.9%
Contains more Polyunsaturated fat +230.6%
Contains less Saturated Fat -35.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +106.9%
Contains more Polyunsaturated fat +230.6%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 20.86g 1.92g Soybean raw
Protein 36.49g 28.62g Soybean raw
Fats 19.94g 8.23g Soybean raw
Carbs 30.16g 1.92g Soybean raw
Calories 446kcal 204kcal Soybean raw
Sugar 7.33g Roe
Fiber 9.3g 0g Soybean raw
Calcium 277mg 28mg Soybean raw
Iron 15.7mg 0.77mg Soybean raw
Magnesium 280mg 26mg Soybean raw
Phosphorus 704mg 515mg Soybean raw
Potassium 1797mg 283mg Soybean raw
Sodium 2mg 117mg Soybean raw
Zinc 4.89mg 1.28mg Soybean raw
Copper 1.658mg 0.128mg Soybean raw
Manganese 2.517mg 0.013mg Soybean raw
Selenium 17.8µg 51.7µg Roe
Vitamin A 22IU 303IU Roe
Vitamin A RAE 1µg 91µg Roe
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 16.4mg Roe
Vitamin B1 0.874mg 0.277mg Soybean raw
Vitamin B2 0.87mg 0.949mg Roe
Vitamin B3 1.623mg 2.192mg Roe
Vitamin B5 0.793mg 1.154mg Roe
Vitamin B6 0.377mg 0.185mg Soybean raw
Folate 375µg 92µg Soybean raw
Vitamin B12 0µg 11.54µg Roe
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.375mg Soybean raw
Threonine 1.766mg 1.305mg Soybean raw
Isoleucine 1.971mg 1.465mg Soybean raw
Leucine 3.309mg 2.509mg Soybean raw
Lysine 2.706mg 2.179mg Soybean raw
Methionine 0.547mg 0.71mg Roe
Phenylalanine 2.122mg 1.401mg Soybean raw
Valine 2.029mg 1.676mg Soybean raw
Histidine 1.097mg 0.778mg Soybean raw
Cholesterol 0mg 479mg Soybean raw
Saturated Fat 2.884g 1.866g Roe
Omega-3 - DHA 1.747g Roe
Omega-3 - EPA 1.26g Roe
Omega-3 - DPA 0.105g Roe
Monounsaturated Fat 4.404g 2.129g Soybean raw
Polyunsaturated fat 11.255g 3.404g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
169%
Roe
Minerals Daily Need Coverage Score
244%
Soybean raw
68%
Roe

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 115mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 479mg)
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.