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  6. Soybean vs. Mozzarella

Soybean vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between soybeans and mozzarella?

  • Soybeans are richer in iron, copper, and fiber, while mozzarella is higher in calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Mozzarella's daily need coverage for calcium is 63% higher.
  • Soybeans are lower in saturated fat.
  • Mozzarella has a higher glycemic index (27) than soybeans (14).

We used Soybeans, mature cooked, boiled, without salt and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Soybean vs Mozzarella 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +230.8%
Contains more PotassiumPotassium +442.1%
Contains more IronIron +1956%
Contains more CopperCopper +1407.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +616.7%
Contains more ZincZinc +172.2%
Contains more PhosphorusPhosphorus +113.9%
Contains more SeleniumSelenium +115.1%

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%
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +192.5%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +500%
Contains more CholineCholine +158.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean Mozzarella DV% diff.
Calcium 102mg 731mg 63%
Iron 5.14mg 0.25mg 61%
Saturated fat 1.297g 10.867g 44%
Copper 0.407mg 0.027mg 42%
Phosphorus 245mg 524mg 40%
Vitamin B12 0µg 0.92µg 38%
Manganese 0.824mg 36%
Polyunsaturated fat 5.064g 0.509g 30%
Fiber 6g 0g 24%
Protein 18.21g 27.5g 19%
Cholesterol 0mg 54mg 18%
Zinc 1.15mg 3.13mg 18%
Vitamin K 19.2µg 1.8µg 15%
Vitamin A 0µg 137µg 15%
Selenium 7.3µg 15.7µg 15%
Magnesium 86mg 26mg 14%
Fats 8.97g 17.1g 13%
Potassium 515mg 95mg 12%
Vitamin B6 0.234mg 0.08mg 12%
Vitamin B1 0.155mg 0.02mg 11%
Folate 54µg 9µg 11%
Monounsaturated fat 1.981g 4.844g 7%
Choline 47.5mg 18.4mg 5%
Calories 172kcal 280kcal 5%
Vitamin B2 0.285mg 0.34mg 4%
Vitamin B5 0.179mg 4%
Vitamin D 0IU 13IU 2%
Vitamin B3 0.399mg 0.12mg 2%
Carbs 8.36g 3.1g 2%
Vitamin C 1.7mg 0mg 2%
Vitamin D 0µg 0.3µg 2%
Sodium 1mg 16mg 1%
Vitamin E 0.35mg 0.15mg 1%
Net carbs 2.36g 3.1g N/A
Sugar 3g 1.23g N/A
Tryptophan 0.242mg 0%
Threonine 0.723mg 0%
Isoleucine 0.807mg 0%
Leucine 1.355mg 0%
Lysine 1.108mg 0%
Methionine 0.224mg 0%
Phenylalanine 0.869mg 0%
Valine 0.831mg 0%
Histidine 0.449mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +169.7%
Contains more WaterWater +25.4%
Contains more ProteinProtein +51%
Contains more FatsFats +90.6%
Contains more OtherOther +25.7%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Poly. FatPolyunsaturated fat +894.9%
Contains more Mono. FatMonounsaturated fat +144.5%

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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
  2. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.