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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
7
:
0
Rye
Rye
Contains more Calcium +1054.2%
Contains more Iron +497%
Contains more Magnesium +154.5%
Contains more Phosphorus +112%
Contains more Potassium +252.4%
Contains more Zinc +84.5%
Contains more Copper +351.8%
Equal in Sodium - 2
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +1054.2%
Contains more Iron +497%
Contains more Magnesium +154.5%
Contains more Phosphorus +112%
Contains more Potassium +252.4%
Contains more Zinc +84.5%
Contains more Copper +351.8%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
7
:
2
Rye
Rye
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +246.6%
Contains more Vitamin B6 +28.2%
Contains more Folate +886.8%
Contains more Vitamin K +696.6%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +83.6%
Equal in Vitamin E - 0.85
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +246.6%
Contains more Vitamin B6 +28.2%
Contains more Folate +886.8%
Contains more Vitamin K +696.6%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +83.6%
Equal in Vitamin E - 0.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Rye
Rye
Contains more Protein +252.9%
Contains more Fats +1123.3%
Contains more Other +210.2%
Contains more Carbs +151.5%
Contains more Water +24.1%
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
Rye
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 Protein +252.9%
Contains more Fats +1123.3%
Contains more Other +210.2%
Contains more Carbs +151.5%
Contains more Water +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +2017.3%
Contains more Polyunsaturated fat +1367.4%
Contains less Saturated Fat -93.2%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +2017.3%
Contains more Polyunsaturated fat +1367.4%
Contains less Saturated Fat -93.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw Rye
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Rye Opinion
Net carbs 20.86g 60.76g Rye
Protein 36.49g 10.34g Soybean raw
Fats 19.94g 1.63g Soybean raw
Carbs 30.16g 75.86g Rye
Calories 446kcal 338kcal Soybean raw
Fructose 0.11g Rye
Sugar 7.33g 0.98g Rye
Fiber 9.3g 15.1g Rye
Calcium 277mg 24mg Soybean raw
Iron 15.7mg 2.63mg Soybean raw
Magnesium 280mg 110mg Soybean raw
Phosphorus 704mg 332mg Soybean raw
Potassium 1797mg 510mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 2.65mg Soybean raw
Copper 1.658mg 0.367mg Soybean raw
Vitamin A 22IU 11IU Soybean raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg 0.85mg
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.316mg Soybean raw
Vitamin B2 0.87mg 0.251mg Soybean raw
Vitamin B3 1.623mg 4.27mg Rye
Vitamin B5 0.793mg 1.456mg Rye
Vitamin B6 0.377mg 0.294mg Soybean raw
Folate 375µg 38µg Soybean raw
Vitamin K 47µg 5.9µg Soybean raw
Tryptophan 0.591mg 0.108mg Soybean raw
Threonine 1.766mg 0.289mg Soybean raw
Isoleucine 1.971mg 0.208mg Soybean raw
Leucine 3.309mg 0.563mg Soybean raw
Lysine 2.706mg 0.286mg Soybean raw
Methionine 0.547mg 0.153mg Soybean raw
Phenylalanine 2.122mg 0.435mg Soybean raw
Valine 2.029mg 0.317mg Soybean raw
Histidine 1.097mg 0.189mg Soybean raw
Saturated Fat 2.884g 0.197g Rye
Monounsaturated Fat 4.404g 0.208g Soybean raw
Polyunsaturated fat 11.255g 0.767g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Rye
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
36%
Rye
Minerals Daily Need Coverage Score
252%
Soybean raw
71%
Rye

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 6.35g)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.687g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.