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  6. Soybean raw vs. Summer squash

Soybean raw vs. Summer squash — In-Depth Nutrition Comparison

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How are soybean raw and summer squash different?

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc than summer squash.
  • Daily need coverage for iron for soybean raw is 192% higher.
  • Soybean raw contains 33 times more copper than summer squash. While soybean raw contains 1.658mg of copper, summer squash contains only 0.051mg.

Soybeans, mature seeds, raw and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Soybean raw vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +1547.1%
Contains more CalciumCalcium +1746.7%
Contains more PotassiumPotassium +585.9%
Contains more IronIron +4385.7%
Contains more CopperCopper +3151%
Contains more ZincZinc +1586.2%
Contains more PhosphorusPhosphorus +1752.6%
Contains more ManganeseManganese +1338.3%
Contains more SeleniumSelenium +8800%
~equal in Sodium ~2mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +1720.8%
Contains more Vitamin B2Vitamin B2 +512.7%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +411.6%
Contains more Vitamin B6Vitamin B6 +72.9%
Contains more Vitamin KVitamin K +1466.7%
Contains more FolateFolate +1193.1%
Contains more CholineCholine +1629.9%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Summer squash DV% diff.
Iron 15.7mg 0.35mg 192%
Copper 1.658mg 0.051mg 179%
Manganese 2.517mg 0.175mg 102%
Phosphorus 704mg 38mg 95%
Folate 375µg 29µg 87%
Polyunsaturated fat 11.255g 0.089g 74%
Protein 36.49g 1.21g 71%
Vitamin B1 0.874mg 0.048mg 69%
Magnesium 280mg 17mg 63%
Vitamin B2 0.87mg 0.142mg 56%
Potassium 1797mg 262mg 45%
Zinc 4.89mg 0.29mg 42%
Vitamin K 47µg 3µg 37%
Fiber 9.3g 1.1g 33%
Selenium 17.8µg 0.2µg 32%
Fats 19.94g 0.18g 30%
Calcium 277mg 15mg 26%
Calories 446kcal 16kcal 22%
Choline 115.9mg 6.7mg 20%
Saturated fat 2.884g 0.044g 13%
Vitamin B5 0.793mg 0.155mg 13%
Vitamin C 6mg 17mg 12%
Vitamin B6 0.377mg 0.218mg 12%
Monounsaturated fat 4.404g 0.016g 11%
Carbs 30.16g 3.35g 9%
Vitamin B3 1.623mg 0.487mg 7%
Vitamin E 0.85mg 0.12mg 5%
Vitamin A 1µg 10µg 1%
Fructose 0.95g 1%
Net carbs 20.86g 2.25g N/A
Sugar 7.33g 2.2g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.591mg 0.011mg 0%
Threonine 1.766mg 0.028mg 0%
Isoleucine 1.971mg 0.042mg 0%
Leucine 3.309mg 0.069mg 0%
Lysine 2.706mg 0.065mg 0%
Methionine 0.547mg 0.017mg 0%
Phenylalanine 2.122mg 0.041mg 0%
Valine 2.029mg 0.053mg 0%
Histidine 1.097mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +2915.7%
Contains more FatsFats +10977.8%
Contains more CarbsCarbs +800.3%
Contains more OtherOther +685.5%
Contains more WaterWater +1008.2%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +27425%
Contains more Poly. FatPolyunsaturated fat +12546.1%
Contains less Sat. FatSaturated fat -98.5%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.