Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Soybean vs Rye - In-Depth Nutrition Comparison

Compare

Significant differences between Soybean and Rye

  • The amount of Iron, Copper, Folate, Phosphorus, Vitamin B2, Vitamin B1, Magnesium, Potassium, Vitamin K, and Calcium in Soybean is higher than in Rye.
  • Soybean covers your daily Iron needs 163% more than Rye.
  • Rye has 12 times less Calcium than Soybean. Soybean has 277mg of Calcium, while Rye has 24mg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Rye grain.

Infographic

Soybean vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Rye
Contains more Calcium +1054.2%
Contains more Iron +497%
Contains more Magnesium +154.5%
Contains more Phosphorus +112%
Contains more Potassium +252.4%
Contains more Zinc +84.5%
Contains more Copper +351.8%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +1054.2%
Contains more Iron +497%
Contains more Magnesium +154.5%
Contains more Phosphorus +112%
Contains more Potassium +252.4%
Contains more Zinc +84.5%
Contains more Copper +351.8%
Equal in Sodium - 2

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
:
2
Rye
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +246.6%
Contains more Vitamin B6 +28.2%
Contains more Folate +886.8%
Contains more Vitamin K +696.6%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +83.6%
Equal in Vitamin E - 0.85
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +246.6%
Contains more Vitamin B6 +28.2%
Contains more Folate +886.8%
Contains more Vitamin K +696.6%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +83.6%
Equal in Vitamin E - 0.85

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

All nutrients comparison - raw data values

Nutrient Soybean Rye Opinion
Net carbs 20.86g 60.76g Rye
Protein 36.49g 10.34g Soybean
Fats 19.94g 1.63g Soybean
Carbs 30.16g 75.86g Rye
Calories 446kcal 338kcal Soybean
Starch g g
Fructose g 0.11g Rye
Sugar 7.33g 0.98g Rye
Fiber 9.3g 15.1g Rye
Calcium 277mg 24mg Soybean
Iron 15.7mg 2.63mg Soybean
Magnesium 280mg 110mg Soybean
Phosphorus 704mg 332mg Soybean
Potassium 1797mg 510mg Soybean
Sodium 2mg 2mg
Zinc 4.89mg 2.65mg Soybean
Copper 1.658mg 0.367mg Soybean
Vitamin A 22IU 11IU Soybean
Vitamin E 0.85mg 0.85mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.316mg Soybean
Vitamin B2 0.87mg 0.251mg Soybean
Vitamin B3 1.623mg 4.27mg Rye
Vitamin B5 0.793mg 1.456mg Rye
Vitamin B6 0.377mg 0.294mg Soybean
Folate 375µg 38µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 5.9µg Soybean
Tryptophan 0.591mg 0.108mg Soybean
Threonine 1.766mg 0.289mg Soybean
Isoleucine 1.971mg 0.208mg Soybean
Leucine 3.309mg 0.563mg Soybean
Lysine 2.706mg 0.286mg Soybean
Methionine 0.547mg 0.153mg Soybean
Phenylalanine 2.122mg 0.435mg Soybean
Valine 2.029mg 0.317mg Soybean
Histidine 1.097mg 0.189mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.197g Rye
Monounsaturated Fat 4.404g 0.208g Soybean
Polyunsaturated fat 11.255g 0.767g Soybean

Which food is preferable for your diet?

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

People also compare

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
36
Rye
Mineral Summary Score
252
Soybean
71
Rye

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
62%
Rye
Carbohydrates
30%
Soybean
76%
Rye
Fats
92%
Soybean
8%
Rye

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 6.35g)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.687g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.