Soybean vs. Cereal — In-Depth Nutrition Comparison

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What are the differences between soybeans and cereal?

Soybeans are higher in copper; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C.
Cereal's daily need coverage for vitamin B1 is 511% more.
Cereal contains 3 times less copper than soybeans. Soybeans contain 0.407mg of copper, while cereal contains 0.137mg.
Soybeans have less sodium.
Soybeans have a lower glycemic index (14) than cereal (69).

We used Soybeans, mature cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soybean

Cereal

Contains more MagnesiumMagnesium	+352.6%
Contains more CalciumCalcium	+920%
Contains more PotassiumPotassium	+390.5%
Contains more CopperCopper	+197.1%
Contains more PhosphorusPhosphorus	+218.2%
Contains less SodiumSodium	-99.9%
Contains more SeleniumSelenium	+15.9%

Contains more IronIron	+562.6%
Contains more ZincZinc	+560.9%

~equal in Manganese ~0.79mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soybean

Cereal

Contains more Vitamin EVitamin E	+337.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+2164.7%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+3956.8%
Contains more Vitamin B2Vitamin B2	+1257.9%
Contains more Vitamin B3Vitamin B3	+7323.6%
Contains more Vitamin B5Vitamin B5	+26.3%
Contains more Vitamin B6Vitamin B6	+2458.1%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.155mg	6.288mg	511%
Vitamin B6	0.234mg	5.986mg	442%
Iron	5.14mg	34.06mg	362%
Vitamin B2	0.285mg	3.87mg	276%
Vitamin B3	0.399mg	29.62mg	183%
Vitamin A	0µg	814µg	90%
Zinc	1.15mg	7.6mg	59%
Vitamin C	1.7mg	38.5mg	41%
Sodium	1mg	795mg	35%
Polyunsaturated fat	5.064g	0.354g	31%
Copper	0.407mg	0.137mg	30%
Carbs	8.36g	86.85g	26%
Protein	18.21g	6.06g	24%
Phosphorus	245mg	77mg	24%
Fiber	6g	1.4g	18%
Magnesium	86mg	19mg	16%
Vitamin K	19.2µg	0µg	16%
Folate	54µg		14%
Fats	8.97g	1.08g	12%
Potassium	515mg	105mg	12%
Calories	172kcal	378kcal	10%
Calcium	102mg	10mg	9%
Choline	47.5mg		9%
Saturated fat	1.297g	0.26g	5%
Monounsaturated fat	1.981g	0.204g	4%
Vitamin E	0.35mg	0.08mg	2%
Selenium	7.3µg	6.3µg	2%
Manganese	0.824mg	0.79mg	1%
Vitamin B5	0.179mg	0.226mg	1%
Protein per 100 calories	11g	1.6g	N/A
Calories per 10 g protein	94kcal	624kcal	N/A
Weight per 100 calories	58g	26g	N/A
Unsaturated / Saturated Fat ratio	5.4	2.1	N/A
Net carbs	2.36g	85.45g	N/A
Sugar	3g	10.35g	N/A
Tryptophan	0.242mg	0.066mg	0%
Threonine	0.723mg	0.241mg	0%
Isoleucine	0.807mg	0.26mg	0%
Leucine	1.355mg	0.767mg	0%
Lysine	1.108mg	0.113mg	0%
Methionine	0.224mg	0.13mg	0%
Phenylalanine	0.869mg	0.365mg	0%
Valine	0.831mg	0.344mg	0%
Histidine	0.449mg	0.162mg	0%
Fructose		0.26g	0%