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Soybean vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Summary of differences between soybeans and parmigiano-Reggiano

  • Soybeans have more iron, manganese, and fiber; however, parmigiano-Reggiano is higher in calcium, vitamin B12, phosphorus, and zinc.
  • Parmigiano-Reggiano covers your daily need for calcium, 101% more than soybeans.
  • Soybeans have less saturated fat.
  • The glycemic index of parmigiano-Reggiano is higher.

These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Cheese, parmesan, dry grated, reduced fat.

Infographic

Soybean vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +126.3%
Contains more PotassiumPotassium +312%
Contains more IronIron +471.1%
Contains more CopperCopper +71%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +869.4%
Contains more CalciumCalcium +987.3%
Contains more ZincZinc +236.5%
Contains more PhosphorusPhosphorus +197.6%
Contains more SeleniumSelenium +142.5%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B1Vitamin B1 +434.5%
Contains more Vitamin B3Vitamin B3 +250%
Contains more Vitamin B6Vitamin B6 +377.6%
Contains more Vitamin KVitamin K +1029.4%
Contains more FolateFolate +440%
Contains more CholineCholine +129.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B5Vitamin B5 +81.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean Parmigiano-Reggiano DV% diff.
Calcium 102mg 1109mg 101%
Vitamin B12 0µg 2.26µg 94%
Phosphorus 245mg 729mg 69%
Sodium 1mg 1529mg 66%
Saturated fat 1.297g 13.317g 55%
Iron 5.14mg 0.9mg 53%
Manganese 0.824mg 0.085mg 32%
Polyunsaturated fat 5.064g 0.462g 31%
Cholesterol 0mg 88mg 29%
Zinc 1.15mg 3.87mg 25%
Fiber 6g 0g 24%
Copper 0.407mg 0.238mg 19%
Selenium 7.3µg 17.7µg 19%
Vitamin A 0µg 160µg 18%
Fats 8.97g 20g 17%
Vitamin K 19.2µg 1.7µg 15%
Vitamin B2 0.285mg 0.486mg 15%
Vitamin B6 0.234mg 0.049mg 14%
Folate 54µg 10µg 11%
Potassium 515mg 125mg 11%
Magnesium 86mg 38mg 11%
Vitamin B1 0.155mg 0.029mg 11%
Monounsaturated fat 1.981g 6.098g 10%
Choline 47.5mg 20.7mg 5%
Calories 172kcal 265kcal 5%
Protein 18.21g 20g 4%
Vitamin B5 0.179mg 0.325mg 3%
Vitamin B3 0.399mg 0.114mg 2%
Vitamin D 0IU 15IU 2%
Carbs 8.36g 1.37g 2%
Vitamin C 1.7mg 0mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.35mg 0.17mg 1%
Net carbs 2.36g 1.37g N/A
Sugar 3g 0g N/A
Tryptophan 0.242mg 0.24mg 0%
Threonine 0.723mg 1.519mg 0%
Isoleucine 0.807mg 1.2mg 0%
Leucine 1.355mg 2.983mg 0%
Lysine 1.108mg 2.459mg 0%
Methionine 0.224mg 0.369mg 0%
Phenylalanine 0.869mg 1.604mg 0%
Valine 0.831mg 1.498mg 0%
Histidine 0.449mg 0.752mg 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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +510.2%
Contains more WaterWater +23.6%
Contains more FatsFats +123%
Contains more OtherOther +320.4%
~equal in Protein ~20g

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% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Poly. FatPolyunsaturated fat +996.1%
Contains more Mono. FatMonounsaturated fat +207.8%

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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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.