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  6. Soybean raw vs. Rye

Soybean raw vs. Rye — In-Depth Nutrition Comparison

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Significant differences between soybean raw and rye

  • The amount of iron, copper, folate, phosphorus, vitamin B2, vitamin B1, magnesium, potassium, vitamin K, and calcium in soybean raw is higher than in rye.
  • Soybean raw covers your daily iron needs 163% more than rye.
  • Rye has 12 times less calcium than soybean raw. Soybean raw has 277mg of calcium, while rye has 24mg.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Rye grain.

Infographic

Soybean raw vs Rye 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%
Rye
Rye
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +1054.2%
Contains more PotassiumPotassium +252.4%
Contains more IronIron +497%
Contains more CopperCopper +351.8%
Contains more ZincZinc +84.5%
Contains more PhosphorusPhosphorus +112%
Contains more SeleniumSelenium +28.1%
~equal in Sodium ~2mg
~equal in Manganese ~2.577mg

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%
Rye
Rye
2
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +176.6%
Contains more Vitamin B2Vitamin B2 +246.6%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin KVitamin K +696.6%
Contains more FolateFolate +886.8%
Contains more CholineCholine +281.3%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B5Vitamin B5 +83.6%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Rye DV% diff.
Iron 15.7mg 2.63mg 163%
Copper 1.658mg 0.367mg 143%
Folate 375µg 38µg 84%
Polyunsaturated fat 11.255g 0.767g 70%
Phosphorus 704mg 332mg 53%
Protein 36.49g 10.34g 52%
Vitamin B2 0.87mg 0.251mg 48%
Vitamin B1 0.874mg 0.316mg 47%
Magnesium 280mg 110mg 40%
Potassium 1797mg 510mg 38%
Vitamin K 47µg 5.9µg 34%
Fats 19.94g 1.63g 28%
Calcium 277mg 24mg 25%
Fiber 9.3g 15.1g 23%
Zinc 4.89mg 2.65mg 20%
Vitamin B3 1.623mg 4.27mg 17%
Choline 115.9mg 30.4mg 16%
Carbs 30.16g 75.86g 15%
Vitamin B5 0.793mg 1.456mg 13%
Saturated fat 2.884g 0.197g 12%
Monounsaturated fat 4.404g 0.208g 10%
Selenium 17.8µg 13.9µg 7%
Vitamin C 6mg 0mg 7%
Vitamin B6 0.377mg 0.294mg 6%
Calories 446kcal 338kcal 5%
Manganese 2.517mg 2.577mg 3%
Net carbs 20.86g 60.76g N/A
Sugar 7.33g 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.85mg 0.85mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.591mg 0.108mg 0%
Threonine 1.766mg 0.289mg 0%
Isoleucine 1.971mg 0.208mg 0%
Leucine 3.309mg 0.563mg 0%
Lysine 2.706mg 0.286mg 0%
Methionine 0.547mg 0.153mg 0%
Phenylalanine 2.122mg 0.435mg 0%
Valine 2.029mg 0.317mg 0%
Histidine 1.097mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +252.9%
Contains more FatsFats +1123.3%
Contains more OtherOther +210.2%
Contains more CarbsCarbs +151.5%
Contains more WaterWater +24.1%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +2017.3%
Contains more Poly. FatPolyunsaturated fat +1367.4%
Contains less Sat. FatSaturated fat -93.2%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.