Soybean vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between soybeans and egg whites
- Soybeans have more iron, copper, manganese, phosphorus, fiber, magnesium, vitamin B6, vitamin K, and vitamin B1; however, egg whites are higher in selenium.
- Soybeans cover your daily need for iron, 63% more than egg whites.
- The glycemic index of soybeans is higher.
These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Egg, white, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +681.8% |
| Contains more CalciumCalcium | +1357.1% |
| Contains more PotassiumPotassium | +216% |
| Contains more IronIron | +6325% |
| Contains more CopperCopper | +1669.6% |
| Contains more ZincZinc | +3733.3% |
| Contains more PhosphorusPhosphorus | +1533.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +7390.9% |
| Contains more SeleniumSelenium | +174% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3775% |
| Contains more Vitamin B3Vitamin B3 | +280% |
| Contains more Vitamin B6Vitamin B6 | +4580% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1250% |
| Contains more CholineCholine | +4218.2% |
| Contains more Vitamin B2Vitamin B2 | +54% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 0.08mg | 63% |
| Copper | 0.407mg | 0.023mg | 43% |
| Manganese | 0.824mg | 0.011mg | 35% |
| Polyunsaturated fat | 5.064g | 0g | 34% |
| Phosphorus | 245mg | 15mg | 33% |
| Fiber | 6g | 0g | 24% |
| Selenium | 7.3µg | 20µg | 23% |
| Magnesium | 86mg | 11mg | 18% |
| Vitamin B6 | 0.234mg | 0.005mg | 18% |
| Vitamin K | 19.2µg | 0µg | 16% |
| Protein | 18.21g | 10.9g | 15% |
| Fats | 8.97g | 0.17g | 14% |
| Vitamin B1 | 0.155mg | 0.004mg | 13% |
| Folate | 54µg | 4µg | 13% |
| Vitamin B2 | 0.285mg | 0.439mg | 12% |
| Zinc | 1.15mg | 0.03mg | 10% |
| Potassium | 515mg | 163mg | 10% |
| Calcium | 102mg | 7mg | 10% |
| Choline | 47.5mg | 1.1mg | 8% |
| Sodium | 1mg | 166mg | 7% |
| Saturated fat | 1.297g | 0g | 6% |
| Calories | 172kcal | 52kcal | 6% |
| Monounsaturated fat | 1.981g | 0g | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Carbs | 8.36g | 0.73g | 3% |
| Vitamin B3 | 0.399mg | 0.105mg | 2% |
| Vitamin E | 0.35mg | 0mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Net carbs | 2.36g | 0.73g | N/A |
| Sugar | 3g | 0.71g | N/A |
| Vitamin B5 | 0.179mg | 0.19mg | 0% |
| Tryptophan | 0.242mg | 0.125mg | 0% |
| Threonine | 0.723mg | 0.449mg | 0% |
| Isoleucine | 0.807mg | 0.661mg | 0% |
| Leucine | 1.355mg | 1.016mg | 0% |
| Lysine | 1.108mg | 0.806mg | 0% |
| Methionine | 0.224mg | 0.399mg | 0% |
| Phenylalanine | 0.869mg | 0.686mg | 0% |
| Valine | 0.831mg | 0.809mg | 0% |
| Histidine | 0.449mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.1% |
| Contains more FatsFats | +5176.5% |
| Contains more CarbsCarbs | +1045.2% |
| Contains more OtherOther | +203.2% |
| Contains more WaterWater | +40% |
