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Soybean raw vs. Mayonnaise — In-Depth Nutrition Comparison

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Summary of differences between Soybean raw and Mayonnaise

  • Soybean raw has more Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Magnesium, Vitamin B2, and Potassium, however, Mayonnaise is higher in Vitamin K.
  • Soybean raw covers your daily need of Iron 194% more than Mayonnaise.
  • Soybean raw has 360 times more Manganese than Mayonnaise. While Soybean raw has 2.517mg of Manganese, Mayonnaise has only 0.007mg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Salad dressing, mayonnaise, regular.

Infographic

Soybean raw vs Mayonnaise 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +27900%
Contains more CalciumCalcium +3362.5%
Contains more PotassiumPotassium +8885%
Contains more IronIron +7376.2%
Contains more CopperCopper +8626.3%
Contains more ZincZinc +3160%
Contains more PhosphorusPhosphorus +3252.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +35857.1%
Contains more SeleniumSelenium +673.9%

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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +8640%
Contains more Vitamin B2Vitamin B2 +4478.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +361%
Contains more Vitamin B6Vitamin B6 +4612.5%
Contains more FolateFolate +7400%
Contains more CholineCholine +238.9%
Contains more Vitamin AVitamin A +195.5%
Contains more Vitamin EVitamin E +285.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +246.8%

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +3701%
Contains more CarbsCarbs +5191.2%
Contains more OtherOther +147.2%
Contains more FatsFats +275.4%
Contains more WaterWater +153.5%

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
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated Fat -75.4%
Contains more Mono. FatMonounsaturated Fat +282.4%
Contains more Poly. FatPolyunsaturated fat +297.1%

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 Mayonnaise
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Mayonnaise Opinion
Calories 446kcal 680kcal Mayonnaise
Protein 36.49g 0.96g Soybean raw
Fats 19.94g 74.85g Mayonnaise
Vitamin C 6mg 0mg Soybean raw
Net carbs 20.86g 0.57g Soybean raw
Carbs 30.16g 0.57g Soybean raw
Cholesterol 0mg 42mg Soybean raw
Vitamin D 0IU 7IU Mayonnaise
Magnesium 280mg 1mg Soybean raw
Calcium 277mg 8mg Soybean raw
Potassium 1797mg 20mg Soybean raw
Iron 15.7mg 0.21mg Soybean raw
Sugar 7.33g 0.57g Mayonnaise
Fiber 9.3g 0g Soybean raw
Copper 1.658mg 0.019mg Soybean raw
Zinc 4.89mg 0.15mg Soybean raw
Phosphorus 704mg 21mg Soybean raw
Sodium 2mg 635mg Soybean raw
Vitamin A 22IU 65IU Mayonnaise
Vitamin A 1µg 16µg Mayonnaise
Vitamin E 0.85mg 3.28mg Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Manganese 2.517mg 0.007mg Soybean raw
Selenium 17.8µg 2.3µg Soybean raw
Vitamin B1 0.874mg 0.01mg Soybean raw
Vitamin B2 0.87mg 0.019mg Soybean raw
Vitamin B3 1.623mg 0mg Soybean raw
Vitamin B5 0.793mg 0.172mg Soybean raw
Vitamin B6 0.377mg 0.008mg Soybean raw
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 47µg 163µg Mayonnaise
Folate 375µg 5µg Soybean raw
Trans Fat 0g 0.187g Soybean raw
Choline 115.9mg 34.2mg Soybean raw
Saturated Fat 2.884g 11.703g Soybean raw
Monounsaturated Fat 4.404g 16.843g Mayonnaise
Polyunsaturated fat 11.255g 44.69g Mayonnaise
Tryptophan 0.591mg 0.017mg Soybean raw
Threonine 1.766mg 0.055mg Soybean raw
Isoleucine 1.971mg 0.065mg Soybean raw
Leucine 3.309mg 0.095mg Soybean raw
Lysine 2.706mg 0.072mg Soybean raw
Methionine 0.547mg 0.035mg Soybean raw
Phenylalanine 2.122mg 0.057mg Soybean raw
Valine 2.029mg 0.074mg Soybean raw
Histidine 1.097mg 0.026mg Soybean raw
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Mayonnaise
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
41%
Mayonnaise
Minerals Daily Need Coverage Score
244%
Soybean raw
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 633mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 8.819g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 6.76g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.8)
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.