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  6. Soybean raw vs. Watercress

Soybean raw vs. Watercress — In-Depth Nutrition Comparison

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How are soybean raw and watercress different?

  • Soybean raw is higher in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, and vitamin B2; however, watercress is richer in vitamin K and vitamin A.
  • Daily need coverage for iron for soybean raw is 194% higher.
  • Soybean raw contains 42 times more folate than watercress. While soybean raw contains 375µg of folate, watercress contains only 9µg.
  • Soybean raw has a lower glycemic index (14) than watercress (32).

Soybeans, mature seeds, raw and Watercress, raw are the varieties used in this article.

Infographic

Soybean raw vs Watercress 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% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +444.5%
Contains more IronIron +7750%
Contains more CopperCopper +2053.2%
Contains more ZincZinc +4345.5%
Contains more PhosphorusPhosphorus +1073.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +931.6%
Contains more SeleniumSelenium +1877.8%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +871.1%
Contains more Vitamin B2Vitamin B2 +625%
Contains more Vitamin B3Vitamin B3 +711.5%
Contains more Vitamin B5Vitamin B5 +155.8%
Contains more Vitamin B6Vitamin B6 +192.2%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +1187.8%
Contains more Vitamin CVitamin C +616.7%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin KVitamin K +431.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Watercress DV% diff.
Iron 15.7mg 0.2mg 194%
Copper 1.658mg 0.077mg 176%
Vitamin K 47µg 250µg 169%
Manganese 2.517mg 0.244mg 99%
Phosphorus 704mg 60mg 92%
Folate 375µg 9µg 92%
Polyunsaturated fat 11.255g 0.035g 75%
Protein 36.49g 2.3g 68%
Vitamin B1 0.874mg 0.09mg 65%
Magnesium 280mg 21mg 62%
Vitamin B2 0.87mg 0.12mg 58%
Zinc 4.89mg 0.11mg 43%
Potassium 1797mg 330mg 43%
Vitamin C 6mg 43mg 41%
Fiber 9.3g 0.5g 35%
Fats 19.94g 0.1g 31%
Selenium 17.8µg 0.9µg 31%
Calories 446kcal 11kcal 22%
Vitamin B6 0.377mg 0.129mg 19%
Choline 115.9mg 9mg 19%
Vitamin A 1µg 160µg 18%
Calcium 277mg 120mg 16%
Saturated fat 2.884g 0.027g 13%
Monounsaturated fat 4.404g 0.008g 11%
Vitamin B5 0.793mg 0.31mg 10%
Carbs 30.16g 1.29g 10%
Vitamin B3 1.623mg 0.2mg 9%
Sodium 2mg 41mg 2%
Vitamin E 0.85mg 1mg 1%
Net carbs 20.86g 0.79g N/A
Sugar 7.33g 0.2g N/A
Tryptophan 0.591mg 0.03mg 0%
Threonine 1.766mg 0.133mg 0%
Isoleucine 1.971mg 0.093mg 0%
Leucine 3.309mg 0.166mg 0%
Lysine 2.706mg 0.134mg 0%
Methionine 0.547mg 0.02mg 0%
Phenylalanine 2.122mg 0.114mg 0%
Valine 2.029mg 0.137mg 0%
Histidine 1.097mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +1486.5%
Contains more FatsFats +19840%
Contains more CarbsCarbs +2238%
Contains more OtherOther +305.8%
Contains more WaterWater +1013.7%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +54950%
Contains more Poly. FatPolyunsaturated fat +32057.1%
Contains less Sat. FatSaturated fat -99.1%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.