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Soybean raw vs. Whey — In-Depth Nutrition Comparison

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Important differences between soybean raw and whey

  • Whey has less iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw's daily need coverage for iron is 196% more.
  • Soybean raw has 2517 times more manganese than whey. Soybean raw has 2.517mg of manganese, while whey has 0.001mg.
  • Whey has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Whey, sweet, fluid.

Infographic

Soybean raw vs Whey 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%
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +3400%
Contains more CalciumCalcium +489.4%
Contains more PotassiumPotassium +1016.1%
Contains more IronIron +26066.7%
Contains more CopperCopper +41350%
Contains more ZincZinc +3661.5%
Contains more PhosphorusPhosphorus +1430.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +251600%
Contains more SeleniumSelenium +836.8%

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%
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2327.8%
Contains more Vitamin B2Vitamin B2 +450.6%
Contains more Vitamin B3Vitamin B3 +2093.2%
Contains more Vitamin B5Vitamin B5 +107%
Contains more Vitamin B6Vitamin B6 +1116.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37400%
Contains more CholineCholine +624.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +4192.9%
Contains more FatsFats +5438.9%
Contains more CarbsCarbs +486.8%
Contains more OtherOther +818.9%
Contains more WaterWater +990.4%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +4304%
Contains more Poly. FatPolyunsaturated fat +102218.2%
Contains less Sat. FatSaturated fat -92%

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

All nutrients comparison - raw data values

Nutrient Soybean raw Whey DV% diff.
Iron 15.7mg 0.06mg 196%
Copper 1.658mg 0.004mg 184%
Manganese 2.517mg 0.001mg 109%
Folate 375µg 1µg 94%
Phosphorus 704mg 46mg 94%
Polyunsaturated fat 11.255g 0.011g 75%
Protein 36.49g 0.85g 71%
Vitamin B1 0.874mg 0.036mg 70%
Magnesium 280mg 8mg 65%
Vitamin B2 0.87mg 0.158mg 55%
Potassium 1797mg 161mg 48%
Zinc 4.89mg 0.13mg 43%
Vitamin K 47µg 0µg 39%
Fiber 9.3g 0g 37%
Fats 19.94g 0.36g 30%
Selenium 17.8µg 1.9µg 29%
Vitamin B6 0.377mg 0.031mg 27%
Calcium 277mg 47mg 23%
Calories 446kcal 27kcal 21%
Choline 115.9mg 16mg 18%
Saturated fat 2.884g 0.23g 12%
Vitamin B12 0µg 0.28µg 12%
Monounsaturated fat 4.404g 0.1g 11%
Vitamin B3 1.623mg 0.074mg 10%
Carbs 30.16g 5.14g 8%
Vitamin B5 0.793mg 0.383mg 8%
Vitamin C 6mg 0.1mg 7%
Vitamin E 0.85mg 0mg 6%
Sodium 2mg 54mg 2%
Cholesterol 0mg 2mg 1%
Net carbs 20.86g 5.14g N/A
Sugar 7.33g 5.14g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.591mg 0.013mg 0%
Threonine 1.766mg 0.054mg 0%
Isoleucine 1.971mg 0.047mg 0%
Leucine 3.309mg 0.078mg 0%
Lysine 2.706mg 0.068mg 0%
Methionine 0.547mg 0.016mg 0%
Phenylalanine 2.122mg 0.027mg 0%
Valine 2.029mg 0.046mg 0%
Histidine 1.097mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Whey
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
9%
Whey
Minerals Daily Need Coverage Score
244%
Soybean raw
8%
Whey

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 2.19g)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 2.654g)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.2)
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.