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Soybean raw vs. Sweet and sour — In-Depth Nutrition Comparison

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How are soybean raw and sweet and sour different?

  • Soybean raw is higher than sweet and sour in iron, copper, phosphorus, folate, manganese, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Soybean raw covers your daily need for iron, 194% more than sweet and sour.
  • Soybean raw contains 101 times more phosphorus than sweet and sour. Soybean raw contains 704mg of phosphorus, while sweet, and sour contains 7mg.
  • Sweet and sour has a higher glycemic index (70) than soybean raw (14).

Soybeans, mature seeds, raw and Sauce, sweet and sour, ready-to-serve types were used in this article.

Infographic

Soybean raw vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +3400%
Contains more CalciumCalcium +2670%
Contains more PotassiumPotassium +1715.2%
Contains more IronIron +7376.2%
Contains more CopperCopper +1998.7%
Contains more ZincZinc +5333.3%
Contains more PhosphorusPhosphorus +9957.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +230.7%
Contains more SeleniumSelenium +4350%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +1720.8%
Contains more Vitamin B2Vitamin B2 +4478.9%
Contains more Vitamin B3Vitamin B3 +767.9%
Contains more Vitamin B5Vitamin B5 +752.7%
Contains more Vitamin B6Vitamin B6 +611.3%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +4587.5%
Contains more CholineCholine +4729.2%
Contains more Vitamin CVitamin C +45%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +13414.8%
Contains more FatsFats +99600%
Contains more OtherOther +299.2%
Contains more CarbsCarbs +26.7%
Contains more WaterWater +605.7%

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 Sweet and sour
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Sweet and sour DV% diff.
Iron 15.7mg 0.21mg 194%
Copper 1.658mg 0.079mg 175%
Phosphorus 704mg 7mg 100%
Folate 375µg 8µg 92%
Manganese 2.517mg 0.761mg 76%
Polyunsaturated fat 11.255g 0g 75%
Protein 36.49g 0.27g 72%
Vitamin B1 0.874mg 0.048mg 69%
Vitamin B2 0.87mg 0.019mg 65%
Magnesium 280mg 8mg 65%
Potassium 1797mg 99mg 50%
Zinc 4.89mg 0.09mg 44%
Vitamin K 47µg 0.2µg 39%
Fiber 9.3g 0.1g 37%
Selenium 17.8µg 0.4µg 32%
Fats 19.94g 0.02g 31%
Calcium 277mg 10mg 27%
Vitamin B6 0.377mg 0.053mg 25%
Choline 115.9mg 2.4mg 21%
Sodium 2mg 371mg 16%
Calories 446kcal 150kcal 15%
Vitamin B5 0.793mg 0.093mg 14%
Saturated fat 2.884g 0g 13%
Monounsaturated fat 4.404g 0g 11%
Vitamin B3 1.623mg 0.187mg 9%
Vitamin E 0.85mg 0.01mg 6%
Vitamin C 6mg 8.7mg 3%
Carbs 30.16g 38.22g 3%
Net carbs 20.86g 38.12g N/A
Sugar 7.33g 18.75g N/A
Vitamin A 1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
244%
Soybean raw
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 2.884g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $3.4)
Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 11.42g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 56)
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

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.