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  6. Soybean raw vs. Seeds, sesame seeds, whole, roasted and toasted

Soybean raw vs. Seeds, sesame seeds, whole, roasted and toasted — In-Depth Nutrition Comparison

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Important differences between soybean raw and seeds, sesame seeds, whole, roasted and toasted

  • Soybean raw has more folate, vitamin B2, and potassium; however, seeds, sesame seeds, whole, roasted, and toasted has more copper, calcium, vitamin B6, selenium, zinc, and fiber.
  • Seeds, sesame seeds, whole, roasted, and toasted's daily need coverage for copper is 90% more.
  • Soybean raw has 4 times more folate than seeds, sesame seeds, whole, roasted, and toasted. Soybean raw has 375µg of folate, while seeds, sesame seeds, whole, roasted, and toasted has 98µg.
  • Soybean raw is lower in saturated fat.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Seeds, sesame seeds, whole, roasted, and toasted.

Infographic

Soybean raw vs Seeds, sesame seeds, whole, roasted and toasted 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 254% 297% 42% 554% 823% 195% 273% 1.4% 326% 188%
Contains more PotassiumPotassium +278.3%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +27.1%
Contains more CalciumCalcium +257%
Contains more CopperCopper +49%
Contains more ZincZinc +46.4%
Contains more SeleniumSelenium +93.3%
~equal in Iron ~14.76mg
~equal in Phosphorus ~638mg
~equal in Manganese ~2.496mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281%
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 0% 0% 0% 0% 201% 58% 86% 3.1% 185% 0% 0% 74%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +246.6%
Contains more Vitamin B5Vitamin B5 +1454.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +282.7%
Contains more Vitamin B3Vitamin B3 +182.3%
Contains more Vitamin B6Vitamin B6 +112.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.803mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Seeds, sesame seeds, whole, roasted and toasted DV% diff.
Copper 1.658mg 2.47mg 90%
Calcium 277mg 989mg 71%
Folate 375µg 98µg 69%
Polyunsaturated fat 11.255g 21.039g 65%
Vitamin B2 0.87mg 0.251mg 48%
Fats 19.94g 48g 43%
Protein 36.49g 16.96g 39%
Potassium 1797mg 475mg 39%
Vitamin K 47µg 39%
Monounsaturated fat 4.404g 18.127g 34%
Vitamin B6 0.377mg 0.802mg 33%
Selenium 17.8µg 34.4µg 30%
Zinc 4.89mg 7.16mg 21%
Choline 115.9mg 21%
Fiber 9.3g 14g 19%
Magnesium 280mg 356mg 18%
Vitamin B3 1.623mg 4.581mg 18%
Saturated fat 2.884g 6.722g 17%
Vitamin B5 0.793mg 0.051mg 15%
Iron 15.7mg 14.76mg 12%
Phosphorus 704mg 638mg 9%
Vitamin C 6mg 0mg 7%
Calories 446kcal 565kcal 6%
Vitamin E 0.85mg 6%
Vitamin B1 0.874mg 0.803mg 6%
Carbs 30.16g 25.74g 1%
Manganese 2.517mg 2.496mg 1%
Net carbs 20.86g 11.74g N/A
Sugar 7.33g N/A
Sodium 2mg 11mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.371mg 0%
Threonine 1.766mg 0.704mg 0%
Isoleucine 1.971mg 0.73mg 0%
Leucine 3.309mg 1.299mg 0%
Lysine 2.706mg 0.544mg 0%
Methionine 0.547mg 0.56mg 0%
Phenylalanine 2.122mg 0.899mg 0%
Valine 2.029mg 0.947mg 0%
Histidine 1.097mg 0.499mg 0%

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
17% 48% 26% 3% 6%
Protein: 16.96 g
Fats: 48 g
Carbs: 25.74 g
Water: 3.3 g
Other: 6 g
Contains more ProteinProtein +115.2%
Contains more CarbsCarbs +17.2%
Contains more WaterWater +158.8%
Contains more FatsFats +140.7%
Contains more OtherOther +23.2%

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
15% 40% 46%
Saturated fat: Sat. Fat 6.722 g
Monounsaturated fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 g
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +311.6%
Contains more Poly. FatPolyunsaturated fat +86.9%

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. Seeds, sesame seeds, whole, roasted and toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170151/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.