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  6. Soybean raw vs. Seaweed

Soybean raw vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between soybean raw and seaweed

  • Seaweed has less copper, iron, manganese, phosphorus, vitamin B1, vitamin B2, potassium, folate, magnesium, and zinc than soybean raw.
  • Soybean raw covers your daily need for copper, 170% more than seaweed.
  • Soybean raw has 20 times more potassium than seaweed. While soybean raw has 1797mg of potassium, seaweed has only 89mg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Seaweed, kelp, raw.

Infographic

Soybean raw vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +64.9%
Contains more PotassiumPotassium +1919.1%
Contains more IronIron +450.9%
Contains more CopperCopper +1175.4%
Contains more ZincZinc +297.6%
Contains more PhosphorusPhosphorus +1576.2%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1158.5%
Contains more SeleniumSelenium +2442.9%

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% 0.33% 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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin B3Vitamin B3 +245.3%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B6Vitamin B6 +18750%
Contains more FolateFolate +108.3%
Contains more CholineCholine +805.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin KVitamin K +40.4%
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Seaweed DV% diff.
Copper 1.658mg 0.13mg 170%
Iron 15.7mg 2.85mg 161%
Manganese 2.517mg 0.2mg 101%
Phosphorus 704mg 42mg 95%
Polyunsaturated fat 11.255g 0.047g 75%
Protein 36.49g 1.68g 70%
Vitamin B1 0.874mg 0.05mg 69%
Vitamin B2 0.87mg 0.15mg 55%
Potassium 1797mg 89mg 50%
Folate 375µg 180µg 49%
Magnesium 280mg 121mg 38%
Zinc 4.89mg 1.23mg 33%
Fiber 9.3g 1.3g 32%
Selenium 17.8µg 0.7µg 31%
Fats 19.94g 0.56g 30%
Vitamin B6 0.377mg 0.002mg 29%
Calories 446kcal 43kcal 20%
Choline 115.9mg 12.8mg 19%
Vitamin K 47µg 66µg 16%
Saturated fat 2.884g 0.247g 12%
Monounsaturated fat 4.404g 0.098g 11%
Calcium 277mg 168mg 11%
Sodium 2mg 233mg 10%
Vitamin B3 1.623mg 0.47mg 7%
Carbs 30.16g 9.57g 7%
Vitamin C 6mg 3mg 3%
Vitamin B5 0.793mg 0.642mg 3%
Vitamin A 1µg 6µg 1%
Net carbs 20.86g 8.27g N/A
Sugar 7.33g 0.6g N/A
Vitamin E 0.85mg 0.87mg 0%
Tryptophan 0.591mg 0.048mg 0%
Threonine 1.766mg 0.055mg 0%
Isoleucine 1.971mg 0.076mg 0%
Leucine 3.309mg 0.083mg 0%
Lysine 2.706mg 0.082mg 0%
Methionine 0.547mg 0.025mg 0%
Phenylalanine 2.122mg 0.043mg 0%
Valine 2.029mg 0.072mg 0%
Histidine 1.097mg 0.024mg 0%
Omega-3 - EPA 0.004g N/A

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +2072%
Contains more FatsFats +3460.7%
Contains more CarbsCarbs +215.2%
Contains more WaterWater +855.3%
Contains more OtherOther +35.7%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +4393.9%
Contains more Poly. FatPolyunsaturated fat +23846.8%
Contains less Sat. FatSaturated fat -91.4%

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.