Soybean raw vs. Smoothie — In-Depth Nutrition Comparison
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A recap on differences between soybean raw and smoothie
- Soybean raw is higher in iron, potassium, fiber, calcium, vitamin B6, and vitamin B3, yet smoothie is higher in vitamin C, vitamin B12, and vitamin A.
- Soybean raw covers your daily iron needs 194% more than smoothie.
- The amount of saturated fat in smoothie is lower.
- The glycemic index of soybean raw is lower.
Food varieties used in this article are Soybeans, mature seeds, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +575.6% |
| Contains more PotassiumPotassium | +7387.5% |
| Contains more IronIron | +10366.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +98.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +359.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +308.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 0.15mg | 194% |
| Copper | 1.658mg | 184% | |
| Manganese | 2.517mg | 109% | |
| Phosphorus | 704mg | 101% | |
| Folate | 375µg | 94% | |
| Polyunsaturated fat | 11.255g | 75% | |
| Vitamin B1 | 0.874mg | 73% | |
| Protein | 36.49g | 1.22g | 71% |
| Magnesium | 280mg | 67% | |
| Vitamin B2 | 0.87mg | 67% | |
| Potassium | 1797mg | 24mg | 52% |
| Zinc | 4.89mg | 44% | |
| Vitamin K | 47µg | 39% | |
| Fiber | 9.3g | 0g | 37% |
| Selenium | 17.8µg | 32% | |
| Fats | 19.94g | 0g | 31% |
| Calcium | 277mg | 41mg | 24% |
| Vitamin B6 | 0.377mg | 0.082mg | 23% |
| Choline | 115.9mg | 21% | |
| Vitamin C | 6mg | 24.5mg | 21% |
| Calories | 446kcal | 37kcal | 20% |
| Vitamin B5 | 0.793mg | 16% | |
| Saturated fat | 2.884g | 0g | 13% |
| Monounsaturated fat | 4.404g | 11% | |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Carbs | 30.16g | 8.16g | 7% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B3 | 1.623mg | 0.816mg | 5% |
| Sodium | 2mg | 29mg | 1% |
| Net carbs | 20.86g | 8.16g | N/A |
| Sugar | 7.33g | 7.35g | N/A |
| Vitamin A | 1µg | 0% | |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
| Contains more ProteinProtein | +2891% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +269.6% |
| Contains more OtherOther | +1332.4% |
| Contains more WaterWater | +957.1% |