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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
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
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
22%
Minerals Daily Need Coverage Score
244%
40%
Comparison summary
Which food is lower in Sugar?
Taco is lower in Sugar (difference - 6.43g)
Which food is cheaper?
Taco is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Soybean raw is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 1.5g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins