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Soybean vs Bread - In-Depth Nutrition Comparison

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Summary of differences between Soybean and Bread

  • Bread has less Copper, Iron, Phosphorus, Folate, Magnesium, Manganese, Potassium, Vitamin B2, Vitamin B1, and Vitamin K than Soybean.
  • Soybean covers your daily need of Copper 162% more than Bread.
  • Soybean has 8 times more Vitamin K than Bread. While Soybean has 47µg of Vitamin K, Bread has only 5.7µg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Bread, wheat, toasted.

Infographic

Soybean vs Bread infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Bread
Contains more Calcium +67.9%
Contains more Iron +283.9%
Contains more Magnesium +374.6%
Contains more Phosphorus +274.5%
Contains more Potassium +705.8%
Contains less Sodium -99.7%
Contains more Zinc +232.7%
Contains more Copper +737.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Calcium +67.9%
Contains more Iron +283.9%
Contains more Magnesium +374.6%
Contains more Phosphorus +274.5%
Contains more Potassium +705.8%
Contains less Sodium -99.7%
Contains more Zinc +232.7%
Contains more Copper +737.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +99.1%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +73.9%
Contains more Vitamin B6 +146.4%
Contains more Folate +336%
Contains more Vitamin K +724.6%
Contains more Vitamin B3 +285.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +99.1%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +73.9%
Contains more Vitamin B6 +146.4%
Contains more Folate +336%
Contains more Vitamin K +724.6%
Contains more Vitamin B3 +285.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Bread
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Bread Opinion
Net carbs 20.86g 51.07g Bread
Protein 36.49g 12.96g Soybean
Fats 19.94g 4.27g Soybean
Carbs 30.16g 55.77g Bread
Calories 446kcal 313kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 6.42g Bread
Fiber 9.3g 4.7g Soybean
Calcium 277mg 165mg Soybean
Iron 15.7mg 4.09mg Soybean
Magnesium 280mg 59mg Soybean
Phosphorus 704mg 188mg Soybean
Potassium 1797mg 223mg Soybean
Sodium 2mg 601mg Soybean
Zinc 4.89mg 1.47mg Soybean
Copper 1.658mg 0.198mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg 0.24mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0.2mg Soybean
Vitamin B1 0.874mg 0.439mg Soybean
Vitamin B2 0.87mg 0.382mg Soybean
Vitamin B3 1.623mg 6.25mg Bread
Vitamin B5 0.793mg 0.456mg Soybean
Vitamin B6 0.377mg 0.153mg Soybean
Folate 375µg 86µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 5.7µg Soybean
Tryptophan 0.591mg 0.092mg Soybean
Threonine 1.766mg 0.299mg Soybean
Isoleucine 1.971mg 0.258mg Soybean
Leucine 3.309mg 0.461mg Soybean
Lysine 2.706mg 0.215mg Soybean
Methionine 0.547mg 0.105mg Soybean
Phenylalanine 2.122mg 0.315mg Soybean
Valine 2.029mg 0.31mg Soybean
Histidine 1.097mg 0.15mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 2.884g 0.989g Bread
Monounsaturated Fat 4.404g 1.019g Soybean
Polyunsaturated fat 11.255g 1.72g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
38
Bread
Mineral Summary Score
252
Soybean
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
78%
Bread
Carbohydrates
30%
Soybean
56%
Bread
Fats
92%
Soybean
20%
Bread

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 599mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Bread
Bread is lower in Sugar (difference - 0.91g)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 1.895g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $3.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.