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Soybean vs Porridge - In-Depth Nutrition Comparison

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Differences between Soybean and Porridge

  • Soybean has more Copper, Iron, Phosphorus, Folate, Vitamin B1, Magnesium, Vitamin B2, Potassium, and Zinc, while Porridge has more Manganese.
  • Soybean's daily need coverage for Copper is 180% higher.
  • Porridge contains 112 times less Potassium than Soybean. Soybean contains 1797mg of Potassium, while Porridge contains 16mg.

The food types used in this comparison are Soybeans, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Soybean vs Porridge 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
Contains more Iron +319.8%
Contains more Calcium +218.4%
Contains more Potassium +11131.3%
Contains more Magnesium +5500%
Contains more Copper +4045%
Contains more Zinc +3661.5%
Contains more Phosphorus +4593.3%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +319.8%
Contains more Calcium +218.4%
Contains more Potassium +11131.3%
Contains more Magnesium +5500%
Contains more Copper +4045%
Contains more Zinc +3661.5%
Contains more Phosphorus +4593.3%
Contains less Sodium -66.7%

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
10
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +4150%
Contains more Vitamin B1 +1489.1%
Contains more Vitamin B2 +3380%
Contains more Vitamin B3 +212.1%
Contains more Vitamin B5 +1016.9%
Contains more Vitamin B6 +2800%
Contains more Vitamin K +46900%
Contains more Folate +3025%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +4150%
Contains more Vitamin B1 +1489.1%
Contains more Vitamin B2 +3380%
Contains more Vitamin B3 +212.1%
Contains more Vitamin B5 +1016.9%
Contains more Vitamin B6 +2800%
Contains more Vitamin K +46900%
Contains more Folate +3025%

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
4
Porridge
Mineral Summary Score
252
Soybean
24
Porridge

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
9%
Porridge
Carbohydrates
30%
Soybean
11%
Porridge
Fats
92%
Soybean
1%
Porridge

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 Porridge
Lower in Sodium 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
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 52)
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?
Porridge
Porridge is lower in Sugar (difference - 7.3g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 2.851g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Soybean Porridge Opinion
Calories 446 50 Soybean
Protein 36.49 1.44 Soybean
Fats 19.94 0.21 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 10.52 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 3.74 Soybean
Calcium 277 87 Soybean
Potassium 1797 16 Soybean
Magnesium 280 5 Soybean
Sugar 7.33 0.03 Porridge
Fiber 9.3 0.5 Soybean
Copper 1.658 0.04 Soybean
Zinc 4.89 0.13 Soybean
Starch
Phosphorus 704 15 Soybean
Sodium 2 6 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.02 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.055 Soybean
Vitamin B2 0.87 0.025 Soybean
Vitamin B3 1.623 0.52 Soybean
Vitamin B5 0.793 0.071 Soybean
Vitamin B6 0.377 0.013 Soybean
Vitamin B12 0 0
Vitamin K 47 0.1 Soybean
Folate 375 12 Soybean
Trans Fat 0 Porridge
Saturated Fat 2.884 0.033 Porridge
Monounsaturated Fat 4.404 0.028 Soybean
Polyunsaturated fat 11.255 0.114 Soybean
Tryptophan 0.591 0.02 Soybean
Threonine 1.766 0.045 Soybean
Isoleucine 1.971 0.063 Soybean
Leucine 3.309 0.11 Soybean
Lysine 2.706 0.037 Soybean
Methionine 0.547 0.027 Soybean
Phenylalanine 2.122 0.078 Soybean
Valine 2.029 0.07 Soybean
Histidine 1.097 0.033 Soybean
Fructose

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.