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Soybean raw vs. Skipjack tuna — In-Depth Nutrition Comparison

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How are soybean raw and skipjack tuna different?

  • Soybean raw is richer in iron, copper, manganese, folate, vitamin B1, phosphorus, vitamin B2, and magnesium, while skipjack tuna is higher in vitamin B3 and vitamin B12.
  • Soybean raw covers your daily need for iron, 176% more than skipjack tuna.
  • Soybean raw contains 132 times more manganese than skipjack tuna. Soybean raw contains 2.517mg of manganese, while skipjack tuna contains 0.019mg.
  • Soybean raw has a higher glycemic index (14) than skipjack tuna (0).

Soybeans, mature seeds, raw and Fish, tuna, skipjack, fresh, cooked, dry heat types were used in this article.

Infographic

Soybean raw vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +536.4%
Contains more CalciumCalcium +648.6%
Contains more PotassiumPotassium +244.3%
Contains more IronIron +881.3%
Contains more CopperCopper +1407.3%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +147%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +13147.4%
Contains more SeleniumSelenium +162.9%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2200%
Contains more Vitamin B2Vitamin B2 +613.1%
Contains more Vitamin B5Vitamin B5 +63.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3650%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B3Vitamin B3 +1055.6%
Contains more Vitamin B6Vitamin B6 +160.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more ProteinProtein +29.4%
Contains more FatsFats +1445.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +629.3%
Contains more OtherOther +68.8%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +1712.3%
Contains more Poly. FatPolyunsaturated fat +2692.8%
Contains less Sat. FatSaturated fat -85.4%

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 Skipjack tuna
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Soybean raw Skipjack tuna DV% diff.
Iron 15.7mg 1.6mg 176%
Copper 1.658mg 0.11mg 172%
Manganese 2.517mg 0.019mg 109%
Vitamin B3 1.623mg 18.756mg 107%
Folate 375µg 10µg 91%
Vitamin B12 0µg 2.19µg 91%
Polyunsaturated fat 11.255g 0.403g 72%
Vitamin B1 0.874mg 0.038mg 70%
Phosphorus 704mg 285mg 60%
Vitamin B2 0.87mg 0.122mg 58%
Magnesium 280mg 44mg 56%
Selenium 17.8µg 46.8µg 53%
Vitamin B6 0.377mg 0.981mg 46%
Vitamin K 47µg 39%
Potassium 1797mg 522mg 38%
Fiber 9.3g 0g 37%
Zinc 4.89mg 1.05mg 35%
Fats 19.94g 1.29g 29%
Calcium 277mg 37mg 24%
Choline 115.9mg 21%
Cholesterol 0mg 60mg 20%
Protein 36.49g 28.21g 17%
Calories 446kcal 132kcal 16%
Saturated fat 2.884g 0.42g 11%
Carbs 30.16g 0g 10%
Monounsaturated fat 4.404g 0.243g 10%
Vitamin E 0.85mg 6%
Vitamin B5 0.793mg 0.485mg 6%
Vitamin C 6mg 1mg 6%
Vitamin A 1µg 18µg 2%
Sodium 2mg 47mg 2%
Net carbs 20.86g 0g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.316mg 0%
Threonine 1.766mg 1.237mg 0%
Isoleucine 1.971mg 1.3mg 0%
Leucine 3.309mg 2.293mg 0%
Lysine 2.706mg 2.59mg 0%
Methionine 0.547mg 0.835mg 0%
Phenylalanine 2.122mg 1.101mg 0%
Valine 2.029mg 1.453mg 0%
Histidine 1.097mg 0.83mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Skipjack tuna
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
72%
Skipjack tuna
Minerals Daily Need Coverage Score
244%
Soybean raw
60%
Skipjack tuna

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 45mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Skipjack tuna
Skipjack tuna is lower in Saturated fat (difference - 2.464g)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 14)

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.