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Soybean raw vs. Maple syrup — In-Depth Nutrition Comparison

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Differences between soybean raw and maple syrup

  • Maple syrup contains less iron, copper, phosphorus, folate, vitamin B1, magnesium, potassium, vitamin K, fiber, and selenium than soybean raw.
  • Soybean raw's daily need coverage for iron is 195% higher.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of maple syrup is 54.

The food types used in this comparison are Soybeans, mature seeds, raw and Syrups, maple.

Infographic

Soybean raw vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +171.6%
Contains more PotassiumPotassium +747.6%
Contains more IronIron +14172.7%
Contains more CopperCopper +9111.1%
Contains more ZincZinc +232.7%
Contains more PhosphorusPhosphorus +35100%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +2866.7%
Contains more ManganeseManganese +15.5%

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1224.2%
Contains more Vitamin B3Vitamin B3 +1903.7%
Contains more Vitamin B5Vitamin B5 +2102.8%
Contains more Vitamin B6Vitamin B6 +18750%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +7143.8%
Contains more Vitamin B2Vitamin B2 +46%
~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +91125%
Contains more FatsFats +33133.3%
Contains more OtherOther +936.2%
Contains more CarbsCarbs +122.3%
Contains more WaterWater +279.3%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +39936.4%
Contains more Poly. FatPolyunsaturated fat +66105.9%
Contains less Sat. FatSaturated fat -99.8%

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 Maple syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Maple syrup DV% diff.
Iron 15.7mg 0.11mg 195%
Copper 1.658mg 0.018mg 182%
Phosphorus 704mg 2mg 100%
Folate 375µg 0µg 94%
Polyunsaturated fat 11.255g 0.017g 75%
Protein 36.49g 0.04g 73%
Vitamin B1 0.874mg 0.066mg 67%
Magnesium 280mg 21mg 62%
Potassium 1797mg 212mg 47%
Vitamin K 47µg 0µg 39%
Fiber 9.3g 0g 37%
Vitamin B2 0.87mg 1.27mg 31%
Zinc 4.89mg 1.47mg 31%
Fats 19.94g 0.06g 31%
Selenium 17.8µg 0.6µg 31%
Vitamin B6 0.377mg 0.002mg 29%
Choline 115.9mg 1.6mg 21%
Calcium 277mg 102mg 18%
Manganese 2.517mg 2.908mg 17%
Vitamin B5 0.793mg 0.036mg 15%
Saturated fat 2.884g 0.007g 13%
Carbs 30.16g 67.04g 12%
Monounsaturated fat 4.404g 0.011g 11%
Vitamin B3 1.623mg 0.081mg 10%
Calories 446kcal 260kcal 9%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 0mg 6%
Fructose 0.52g 1%
Net carbs 20.86g 67.04g N/A
Sugar 7.33g 60.46g N/A
Sodium 2mg 12mg 0%
Vitamin A 1µg 0µg 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 Maple syrup
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
24%
Maple syrup
Minerals Daily Need Coverage Score
244%
Soybean raw
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 53.13g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 40)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.6)
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 Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 2.877g)
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.