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  6. Soybean raw vs. Vegetable

Soybean raw vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between soybean raw and vegetable

  • Soybean raw has more iron, copper, phosphorus, manganese, folate, vitamin B1, magnesium, vitamin B2, and potassium; however, vegetable has more vitamin A.
  • Soybean raw's daily need coverage for iron is 186% more.
  • Soybean raw has 20 times more copper than vegetable. Soybean raw has 1.658mg of copper, while vegetable has 0.083mg.
  • Vegetable has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Soybean raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +1172.7%
Contains more CalciumCalcium +1008%
Contains more PotassiumPotassium +963.3%
Contains more IronIron +1814.6%
Contains more CopperCopper +1897.6%
Contains more ZincZinc +898%
Contains more PhosphorusPhosphorus +1280.4%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +564.1%
Contains more SeleniumSelenium +5833.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +1131%
Contains more Vitamin B2Vitamin B2 +625%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B5Vitamin B5 +425.2%
Contains more Vitamin B6Vitamin B6 +409.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +380.9%
Contains more Vitamin AVitamin A +21300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Vegetable DV% diff.
Iron 15.7mg 0.82mg 186%
Copper 1.658mg 0.083mg 175%
Phosphorus 704mg 51mg 93%
Manganese 2.517mg 0.379mg 93%
Folate 375µg 19µg 89%
Polyunsaturated fat 11.255g 0.072g 75%
Protein 36.49g 2.86g 67%
Vitamin B1 0.874mg 0.071mg 67%
Magnesium 280mg 22mg 61%
Vitamin B2 0.87mg 0.12mg 58%
Potassium 1797mg 169mg 48%
Zinc 4.89mg 0.49mg 40%
Selenium 17.8µg 0.3µg 32%
Fats 19.94g 0.15g 30%
Calcium 277mg 25mg 25%
Vitamin A 1µg 214µg 24%
Vitamin B6 0.377mg 0.074mg 23%
Vitamin K 47µg 23.5µg 20%
Fiber 9.3g 4.4g 20%
Calories 446kcal 65kcal 19%
Choline 115.9mg 24.1mg 17%
Vitamin B5 0.793mg 0.151mg 13%
Saturated fat 2.884g 0.031g 13%
Monounsaturated fat 4.404g 0.01g 11%
Carbs 30.16g 13.09g 6%
Vitamin B3 1.623mg 0.851mg 5%
Vitamin E 0.85mg 0.38mg 3%
Vitamin C 6mg 3.2mg 3%
Sodium 2mg 35mg 1%
Net carbs 20.86g 8.69g N/A
Sugar 7.33g 3.12g N/A
Tryptophan 0.591mg 0.029mg 0%
Threonine 1.766mg 0.115mg 0%
Isoleucine 1.971mg 0.139mg 0%
Leucine 3.309mg 0.19mg 0%
Lysine 2.706mg 0.17mg 0%
Methionine 0.547mg 0.034mg 0%
Phenylalanine 2.122mg 0.12mg 0%
Valine 2.029mg 0.149mg 0%
Histidine 1.097mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +1175.9%
Contains more FatsFats +13193.3%
Contains more CarbsCarbs +130.4%
Contains more OtherOther +626.9%
Contains more WaterWater +874.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +43940%
Contains more Poly. FatPolyunsaturated fat +15531.9%
Contains less Sat. FatSaturated fat -98.9%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.