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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, zinc, vitamin A, 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.

Infographic

Soybean vs Cereal 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" 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
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 Soybean Cereal 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%
Potassium 515mg 105mg 12%
Fats 8.97g 1.08g 12%
Calories 172kcal 378kcal 10%
Choline 47.5mg 9%
Calcium 102mg 10mg 9%
Saturated fat 1.297g 0.26g 5%
Monounsaturated fat 1.981g 0.204g 4%
Selenium 7.3µg 6.3µg 2%
Vitamin E 0.35mg 0.08mg 2%
Manganese 0.824mg 0.79mg 1%
Vitamin B5 0.179mg 0.226mg 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +200.5%
Contains more FatsFats +730.6%
Contains more WaterWater +1554.8%
Contains more CarbsCarbs +938.9%
Contains more OtherOther +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +871.1%
Contains more Poly. FatPolyunsaturated fat +1330.5%
Contains less Sat. FatSaturated fat -80%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.