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Soybean raw vs. Taco — In-Depth Nutrition Comparison

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Significant differences between soybean raw and taco

  • Soybean raw has more iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, and potassium; however, taco is richer in vitamin B12.
  • Soybean raw covers your daily iron needs 181% more than taco.
  • Taco has 22 times less copper than soybean raw. Soybean raw has 1.658mg of copper, while taco has 0.077mg.
  • Taco has a higher glycemic index. The glycemic index of taco is 39, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Soybean raw vs Taco 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%
Taco
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +211.2%
Contains more PotassiumPotassium +759.8%
Contains more IronIron +1219.3%
Contains more CopperCopper +2053.2%
Contains more ZincZinc +179.4%
Contains more PhosphorusPhosphorus +295.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +910.8%
Contains more SeleniumSelenium +93.5%

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%
Taco
3
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +318.9%
Contains more Vitamin KVitamin K +207.2%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +262.2%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.65mg

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
Taco
1
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more ProteinProtein +311.9%
Contains more FatsFats +57%
Contains more CarbsCarbs +51.9%
Contains more OtherOther +210.2%
Contains more WaterWater +567.7%

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
Taco
1
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -34.2%
Contains more Poly. FatPolyunsaturated fat +270%
~equal in Monounsaturated fat ~4.411g

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 Taco
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soybean raw Taco DV% diff.
Iron 15.7mg 1.19mg 181%
Copper 1.658mg 0.077mg 176%
Manganese 2.517mg 0.249mg 99%
Folate 375µg 19µg 89%
Phosphorus 704mg 178mg 75%
Vitamin B1 0.874mg 0.05mg 69%
Vitamin B2 0.87mg 0.06mg 62%
Magnesium 280mg 32mg 59%
Polyunsaturated fat 11.255g 3.042g 55%
Protein 36.49g 8.86g 55%
Potassium 1797mg 209mg 47%
Vitamin B12 0µg 0.93µg 39%
Zinc 4.89mg 1.75mg 29%
Vitamin K 47µg 15.3µg 26%
Vitamin B6 0.377mg 0.09mg 22%
Fiber 9.3g 3.9g 22%
Calcium 277mg 89mg 19%
Sodium 2mg 397mg 17%
Vitamin B5 0.793mg 16%
Selenium 17.8µg 9.2µg 16%
Choline 115.9mg 32mg 15%
Calories 446kcal 226kcal 11%
Fats 19.94g 12.7g 11%
Cholesterol 0mg 28mg 9%
Saturated fat 2.884g 4.384g 7%
Starch 14.78g 6%
Vitamin C 6mg 0.4mg 6%
Carbs 30.16g 19.85g 3%
Vitamin E 0.85mg 0.6mg 2%
Vitamin A 1µg 20µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 20.86g 15.95g N/A
Sugar 7.33g 0.9g N/A
Vitamin B3 1.623mg 1.65mg 0%
Trans fat 0g 0.467g N/A
Monounsaturated fat 4.404g 4.411g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Taco
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
22%
Taco
Minerals Daily Need Coverage Score
244%
Soybean raw
40%
Taco

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 6.43g)
Which food is cheaper?
Taco
Taco is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 1.5g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 25)
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

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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.