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Soybean raw vs Spaghetti - In-Depth Nutrition Comparison

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How are Soybean raw and Spaghetti different?

  • Soybean raw has more Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc than Spaghetti.
  • Daily need coverage for Iron from Soybean raw is 190% higher.
  • Soybean raw contains 54 times more Folate than Spaghetti. While Soybean raw contains 375µg of Folate, Spaghetti contains only 7µg.

Soybeans, mature seeds, raw and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

Infographic

Soybean raw vs Spaghetti 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3857.1%
Contains more Iron +3040%
Contains more Magnesium +1455.6%
Contains more Phosphorus +1113.8%
Contains more Potassium +3984.1%
Contains more Zinc +858.8%
Contains more Copper +1558%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +3857.1%
Contains more Iron +3040%
Contains more Magnesium +1455.6%
Contains more Phosphorus +1113.8%
Contains more Potassium +3984.1%
Contains more Zinc +858.8%
Contains more Copper +1558%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +4250%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +608%
Contains more Vitamin B6 +669.4%
Contains more Folate +5257.1%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +4250%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +608%
Contains more Vitamin B6 +669.4%
Contains more Folate +5257.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +529.1%
Contains more Fats +2044.1%
Contains more Other +1639.3%
Contains more Water +627.5%
Equal in Carbs - 30.86
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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +529.1%
Contains more Fats +2044.1%
Contains more Other +1639.3%
Contains more Water +627.5%
Equal in Carbs - 30.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3261.8%
Contains more Polyunsaturated fat +3352.5%
Contains less Saturated Fat -93.9%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +3261.8%
Contains more Polyunsaturated fat +3352.5%
Contains less Saturated Fat -93.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Spaghetti Opinion
Net carbs 20.86g 29.06g Spaghetti
Protein 36.49g 5.8g Soybean raw
Fats 19.94g 0.93g Soybean raw
Carbs 30.16g 30.86g Spaghetti
Calories 446kcal 158kcal Soybean raw
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 7.33g 0.56g Spaghetti
Fiber 9.3g 1.8g Soybean raw
Calcium 277mg 7mg Soybean raw
Iron 15.7mg 0.5mg Soybean raw
Magnesium 280mg 18mg Soybean raw
Phosphorus 704mg 58mg Soybean raw
Potassium 1797mg 44mg Soybean raw
Sodium 2mg 1mg Spaghetti
Zinc 4.89mg 0.51mg Soybean raw
Copper 1.658mg 0.1mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.06mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.02mg Soybean raw
Vitamin B2 0.87mg 0.02mg Soybean raw
Vitamin B3 1.623mg 0.4mg Soybean raw
Vitamin B5 0.793mg 0.112mg Soybean raw
Vitamin B6 0.377mg 0.049mg Soybean raw
Folate 375µg 7µg Soybean raw
Vitamin K 47µg 0µg Soybean raw
Tryptophan 0.591mg 0.083mg Soybean raw
Threonine 1.766mg 0.206mg Soybean raw
Isoleucine 1.971mg 0.228mg Soybean raw
Leucine 3.309mg 0.44mg Soybean raw
Lysine 2.706mg 0.133mg Soybean raw
Methionine 0.547mg 0.065mg Soybean raw
Phenylalanine 2.122mg 0.297mg Soybean raw
Valine 2.029mg 0.262mg Soybean raw
Histidine 1.097mg 0.132mg Soybean raw
Saturated Fat 2.884g 0.176g Spaghetti
Monounsaturated Fat 4.404g 0.131g Soybean raw
Polyunsaturated fat 11.255g 0.326g Soybean raw
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Spaghetti
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
3%
Spaghetti
Minerals Daily Need Coverage Score
252%
Soybean raw
14%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 2.708g)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 35)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.