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Soybean vs Pasta - In-Depth Nutrition Comparison

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Important differences between Soybean and Pasta

  • Pasta has less Iron, Copper, Manganese, Phosphorus, Folate, Magnesium, Vitamin B1, Vitamin B2, Potassium, and Zinc.
  • Soybean's daily need coverage for Iron is 182% more.
  • Soybean has 75 times more Potassium than Pasta. Soybean has 1797mg of Potassium, while Pasta has 24mg.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Soybean vs Pasta 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
:
0
Pasta
Contains more Calcium +4516.7%
Contains more Iron +1277.2%
Contains more Magnesium +1455.6%
Contains more Phosphorus +1017.5%
Contains more Potassium +7387.5%
Contains less Sodium -66.7%
Contains more Zinc +773.2%
Contains more Copper +1682.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +4516.7%
Contains more Iron +1277.2%
Contains more Magnesium +1455.6%
Contains more Phosphorus +1017.5%
Contains more Potassium +7387.5%
Contains less Sodium -66.7%
Contains more Zinc +773.2%
Contains more Copper +1682.8%

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
Soybean
11
:
1
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.2%
Contains more Vitamin B2 +480%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +1008.8%
Contains more Folate +485.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 20
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 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.2%
Contains more Vitamin B2 +480%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +1008.8%
Contains more Folate +485.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 20

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

All nutrients comparison - raw data values

Nutrient Soybean Pasta Opinion
Net carbs 20.86g 24.93g Pasta
Protein 36.49g 5.15g Soybean
Fats 19.94g 1.05g Soybean
Carbs 30.16g 24.93g Soybean
Calories 446kcal 131kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Pasta
Fiber 9.3g g Soybean
Calcium 277mg 6mg Soybean
Iron 15.7mg 1.14mg Soybean
Magnesium 280mg 18mg Soybean
Phosphorus 704mg 63mg Soybean
Potassium 1797mg 24mg Soybean
Sodium 2mg 6mg Soybean
Zinc 4.89mg 0.56mg Soybean
Copper 1.658mg 0.093mg Soybean
Vitamin A 22IU 20IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU IU Soybean
Vitamin D 0µg µg Soybean
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.209mg Soybean
Vitamin B2 0.87mg 0.15mg Soybean
Vitamin B3 1.623mg 0.992mg Soybean
Vitamin B5 0.793mg 0.183mg Soybean
Vitamin B6 0.377mg 0.034mg Soybean
Folate 375µg 64µg Soybean
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.065mg Soybean
Threonine 1.766mg 0.134mg Soybean
Isoleucine 1.971mg 0.197mg Soybean
Leucine 3.309mg 0.348mg Soybean
Lysine 2.706mg 0.097mg Soybean
Methionine 0.547mg 0.079mg Soybean
Phenylalanine 2.122mg 0.247mg Soybean
Valine 2.029mg 0.217mg Soybean
Histidine 1.097mg 0.103mg Soybean
Cholesterol 0mg 33mg Soybean
Trans Fat 0g g Pasta
Saturated Fat 2.884g 0.15g Pasta
Monounsaturated Fat 4.404g 0.124g Soybean
Polyunsaturated fat 11.255g 0.429g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Pasta
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
16
Pasta
Mineral Summary Score
252
Soybean
17
Pasta

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
31%
Pasta
Carbohydrates
30%
Soybean
25%
Pasta
Fats
92%
Soybean
5%
Pasta

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 2.734g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $0.4)

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
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.