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Soybean raw vs. Salsa — In-Depth Nutrition Comparison

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What are the main differences between soybean raw and salsa?

  • Soybean raw has more copper, iron, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, zinc, and selenium than salsa.
  • Soybean raw's daily need coverage for copper is 174% higher.
  • Salsa has 45 times less selenium than soybean raw. Soybean raw has 17.8µg of selenium, while salsa has 0.4µg.

We used Soybeans, mature seeds, raw and USDA Commodity, salsa types in this comparison.

Infographic

Soybean raw vs Salsa 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%
Salsa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +2208.3%
Contains more PotassiumPotassium +565.6%
Contains more IronIron +600.9%
Contains more CopperCopper +1627.1%
Contains more ZincZinc +2776.5%
Contains more PhosphorusPhosphorus +2246.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4350%

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%
Salsa
1
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +2800%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +153%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2700%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +2332.7%
Contains more FatsFats +9870%
Contains more CarbsCarbs +330.9%
Contains more OtherOther +204.4%
Contains more WaterWater +950.4%

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +27425%
Contains more Poly. FatPolyunsaturated fat +10418.7%
Contains less Sat. FatSaturated fat -99%

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

All nutrients comparison - raw data values

Nutrient Soybean raw Salsa DV% diff.
Copper 1.658mg 0.096mg 174%
Iron 15.7mg 2.24mg 168%
Manganese 2.517mg 109%
Phosphorus 704mg 30mg 96%
Folate 375µg 19µg 89%
Polyunsaturated fat 11.255g 0.107g 74%
Protein 36.49g 1.5g 70%
Vitamin B1 0.874mg 0.05mg 69%
Vitamin B2 0.87mg 0.03mg 65%
Magnesium 280mg 16mg 63%
Potassium 1797mg 270mg 45%
Zinc 4.89mg 0.17mg 43%
Vitamin K 47µg 39%
Fiber 9.3g 1.4g 32%
Selenium 17.8µg 0.4µg 32%
Fats 19.94g 0.2g 30%
Calcium 277mg 12mg 27%
Choline 115.9mg 21%
Calories 446kcal 36kcal 21%
Sodium 2mg 430mg 19%
Vitamin B6 0.377mg 0.149mg 18%
Vitamin B5 0.793mg 16%
Saturated fat 2.884g 0.029g 13%
Monounsaturated fat 4.404g 0.016g 11%
Carbs 30.16g 7g 8%
Vitamin E 0.85mg 6%
Vitamin B3 1.623mg 1.08mg 3%
Vitamin A 1µg 28µg 3%
Vitamin C 6mg 4mg 2%
Net carbs 20.86g 5.6g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
244%
Soybean raw
23%
Salsa

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 428mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 2.855g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 14)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.