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Soybean vs Cereal - In-Depth Nutrition Comparison

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What are the main differences between Soybean and Cereal?

  • Soybean is richer in Copper, Phosphorus, Manganese, and Magnesium, while Cereal is higher in Vitamin B1, Vitamin B6, Vitamin B2, Iron, Vitamin B3, and Vitamin A RAE.
  • Cereal's daily need coverage for Vitamin B1 is 451% higher.
  • Cereal has 15 times less Magnesium than Soybean. Soybean has 280mg of Magnesium, while Cereal has 19mg.

We used Soybeans, mature seeds, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Cereal
Contains more Calcium +2670%
Contains more Magnesium +1373.7%
Contains more Phosphorus +814.3%
Contains more Potassium +1611.4%
Contains less Sodium -99.7%
Contains more Copper +1110.2%
Contains more Iron +116.9%
Contains more Zinc +55.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +2670%
Contains more Magnesium +1373.7%
Contains more Phosphorus +814.3%
Contains more Potassium +1611.4%
Contains less Sodium -99.7%
Contains more Copper +1110.2%
Contains more Iron +116.9%
Contains more Zinc +55.4%

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
:
6
Cereal
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +250.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +12590.9%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +619.5%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +1725%
Contains more Vitamin B6 +1487.8%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +250.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +12590.9%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +619.5%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +1725%
Contains more Vitamin B6 +1487.8%

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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Cereal Opinion
Net carbs 20.86g 85.45g Cereal
Protein 36.49g 6.06g Soybean
Fats 19.94g 1.08g Soybean
Carbs 30.16g 86.85g Cereal
Calories 446kcal 378kcal Soybean
Starch g g
Fructose g 0.26g Cereal
Sugar 7.33g 10.35g Soybean
Fiber 9.3g 1.4g Soybean
Calcium 277mg 10mg Soybean
Iron 15.7mg 34.06mg Cereal
Magnesium 280mg 19mg Soybean
Phosphorus 704mg 77mg Soybean
Potassium 1797mg 105mg Soybean
Sodium 2mg 795mg Soybean
Zinc 4.89mg 7.6mg Cereal
Copper 1.658mg 0.137mg Soybean
Vitamin A 22IU 2792IU Cereal
Vitamin E 0.85mg 0.08mg Soybean
Vitamin D 0IU IU Soybean
Vitamin D 0µg µg Soybean
Vitamin C 6mg 38.5mg Cereal
Vitamin B1 0.874mg 6.288mg Cereal
Vitamin B2 0.87mg 3.87mg Cereal
Vitamin B3 1.623mg 29.62mg Cereal
Vitamin B5 0.793mg 0.226mg Soybean
Vitamin B6 0.377mg 5.986mg Cereal
Folate 375µg µg Soybean
Vitamin B12 0µg µg Soybean
Vitamin K 47µg 0µg Soybean
Tryptophan 0.591mg 0.066mg Soybean
Threonine 1.766mg 0.241mg Soybean
Isoleucine 1.971mg 0.26mg Soybean
Leucine 3.309mg 0.767mg Soybean
Lysine 2.706mg 0.113mg Soybean
Methionine 0.547mg 0.13mg Soybean
Phenylalanine 2.122mg 0.365mg Soybean
Valine 2.029mg 0.344mg Soybean
Histidine 1.097mg 0.162mg Soybean
Cholesterol 0mg mg Cereal
Trans Fat 0g g Cereal
Saturated Fat 2.884g 0.26g Cereal
Monounsaturated Fat 4.404g 0.204g Soybean
Polyunsaturated fat 11.255g 0.354g Soybean

Which food is preferable for your diet?

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

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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
393
Cereal
Mineral Summary Score
252
Soybean
212
Cereal

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
36%
Cereal
Carbohydrates
30%
Soybean
87%
Cereal
Fats
92%
Soybean
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 55)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 2.624g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.