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Soybean vs. Parmesan — In-Depth Nutrition Comparison

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Differences between soybeans and parmesan

  • Soybeans have more iron, copper, and manganese, while parmesan has more calcium, vitamin B12, phosphorus, and selenium.
  • Parmesan's daily need coverage for sodium is 78% higher.
  • Parmesan contains 12 times less manganese than soybeans. Soybeans contain 0.824mg of manganese, while parmesan contains 0.071mg.
  • The amount of saturated fat in soybeans is lower.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Cheese, parmesan, grated.

Infographic

Soybean vs Parmesan infographic
Infographic link

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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +152.9%
Contains more PotassiumPotassium +186.1%
Contains more IronIron +949%
Contains more CopperCopper +917.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1060.6%
Contains more CalciumCalcium +736.3%
Contains more ZincZinc +265.2%
Contains more PhosphorusPhosphorus +155.9%
Contains more SeleniumSelenium +371.2%

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +496.2%
Contains more Vitamin B3Vitamin B3 +398.8%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more Vitamin KVitamin K +1029.4%
Contains more FolateFolate +800%
Contains more CholineCholine +236.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B5Vitamin B5 +151.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean Parmesan DV% diff.
Sodium 1mg 1804mg 78%
Calcium 102mg 853mg 75%
Saturated fat 1.297g 15.371g 64%
Vitamin B12 0µg 1.4µg 58%
Iron 5.14mg 0.49mg 58%
Phosphorus 245mg 627mg 55%
Selenium 7.3µg 34.4µg 49%
Copper 0.407mg 0.04mg 41%
Manganese 0.824mg 0.071mg 33%
Fats 8.97g 27.84g 29%
Cholesterol 0mg 86mg 29%
Vitamin A 0µg 262µg 29%
Zinc 1.15mg 4.2mg 28%
Polyunsaturated fat 5.064g 1.386g 25%
Fiber 6g 0g 24%
Protein 18.21g 28.42g 20%
Vitamin K 19.2µg 1.7µg 15%
Monounsaturated fat 1.981g 7.13g 13%
Calories 172kcal 420kcal 12%
Folate 54µg 6µg 12%
Magnesium 86mg 34mg 12%
Vitamin B6 0.234mg 0.081mg 12%
Vitamin B1 0.155mg 0.026mg 11%
Potassium 515mg 180mg 10%
Choline 47.5mg 14.1mg 6%
Vitamin B2 0.285mg 0.358mg 6%
Vitamin B5 0.179mg 0.45mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin B3 0.399mg 0.08mg 2%
Carbs 8.36g 13.91g 2%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.35mg 0.53mg 1%
Net carbs 2.36g 13.91g N/A
Sugar 3g 0.07g N/A
Trans fat 0g 0.876g N/A
Tryptophan 0.242mg 0.383mg 0%
Threonine 0.723mg 1.075mg 0%
Isoleucine 0.807mg 1.455mg 0%
Leucine 1.355mg 2.747mg 0%
Lysine 1.108mg 2.201mg 0%
Methionine 0.224mg 0.751mg 0%
Phenylalanine 0.869mg 1.538mg 0%
Valine 0.831mg 1.865mg 0%
Histidine 0.449mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

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% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +176.2%
Contains more ProteinProtein +56.1%
Contains more FatsFats +210.4%
Contains more CarbsCarbs +66.4%
Contains more OtherOther +275.9%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +265.4%
Contains more Mono. FatMonounsaturated fat +259.9%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.