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  6. Soybean raw vs. Seed

Soybean raw vs. Seed — In-Depth Nutrition Comparison

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The main differences between Soybean raw and Seed

  • Soybean raw is richer in Iron, Copper, Folate, Vitamin B2, and Potassium, yet Seed is richer in Fiber, Selenium, Vitamin B3, Calcium, and Phosphorus.
  • Daily need coverage for Fiber from Seed is 100% higher.
  • Soybean raw contains 8 times more Folate than Seed. Soybean raw contains 375µg of Folate, while Seed contains 49µg.

Food types used in this article are Soybeans, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Soybean raw vs Seed 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.
Soybean raw
Soybean raw
5
:
5
Seed
Seed
Contains more Iron +103.4%
Contains more Potassium +341.5%
Contains less Sodium -87.5%
Contains more Copper +79.4%
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Contains more Selenium +210.1%
Equal in Zinc - 4.58
Equal in Manganese - 2.723
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Iron +103.4%
Contains more Potassium +341.5%
Contains less Sodium -87.5%
Contains more Copper +79.4%
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Contains more Selenium +210.1%
Equal in Zinc - 4.58
Equal in Manganese - 2.723

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.
Soybean raw
Soybean raw
9
:
2
Seed
Seed
Contains more Vitamin E +70%
Contains more Vitamin C +275%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Folate +665.3%
Contains more Vitamin A +145.5%
Contains more Vitamin B3 +444.1%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +70%
Contains more Vitamin C +275%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Folate +665.3%
Contains more Vitamin A +145.5%
Contains more Vitamin B3 +444.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Seed
Seed
Contains more Protein +120.6%
Contains more Water +47.2%
Contains more Fats +54.2%
Contains more Carbs +39.7%
Equal in Other - 4.8
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +120.6%
Contains more Water +47.2%
Contains more Fats +54.2%
Contains more Carbs +39.7%
Equal in Other - 4.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Seed
Seed
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +90.7%
Contains more Polyunsaturated fat +110.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +90.7%
Contains more Polyunsaturated fat +110.3%

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

All nutrients comparison - raw data values

Nutrient Soybean raw Seed Opinion
Net carbs 20.86g 7.72g Soybean raw
Protein 36.49g 16.54g Soybean raw
Fats 19.94g 30.74g Seed
Carbs 30.16g 42.12g Seed
Calories 446kcal 486kcal Seed
Sugar 7.33g Seed
Fiber 9.3g 34.4g Seed
Calcium 277mg 631mg Seed
Iron 15.7mg 7.72mg Soybean raw
Magnesium 280mg 335mg Seed
Phosphorus 704mg 860mg Seed
Potassium 1797mg 407mg Soybean raw
Sodium 2mg 16mg Soybean raw
Zinc 4.89mg 4.58mg Soybean raw
Copper 1.658mg 0.924mg Soybean raw
Manganese 2.517mg 2.723mg Seed
Selenium 17.8µg 55.2µg Seed
Vitamin A 22IU 54IU Seed
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg 0.5mg Soybean raw
Vitamin C 6mg 1.6mg Soybean raw
Vitamin B1 0.874mg 0.62mg Soybean raw
Vitamin B2 0.87mg 0.17mg Soybean raw
Vitamin B3 1.623mg 8.83mg Seed
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.377mg Soybean raw
Folate 375µg 49µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.436mg Soybean raw
Threonine 1.766mg 0.709mg Soybean raw
Isoleucine 1.971mg 0.801mg Soybean raw
Leucine 3.309mg 1.371mg Soybean raw
Lysine 2.706mg 0.97mg Soybean raw
Methionine 0.547mg 0.588mg Seed
Phenylalanine 2.122mg 1.016mg Soybean raw
Valine 2.029mg 0.95mg Soybean raw
Histidine 1.097mg 0.531mg Soybean raw
Trans Fat 0g 0.14g Soybean raw
Saturated Fat 2.884g 3.33g Soybean raw
Monounsaturated Fat 4.404g 2.309g Soybean raw
Polyunsaturated fat 11.255g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Seed
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 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
85%
Soybean raw
35%
Seed
Minerals Daily Need Coverage Score
244%
Soybean raw
221%
Seed

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.446g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.