Soybean vs. Rye — In-Depth Nutrition Comparison
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Differences between soybeans and rye
- Soybeans have more iron and vitamin K, while rye has more manganese, fiber, vitamin B5, vitamin B3, zinc, vitamin B1, phosphorus, and selenium.
- Rye's daily need coverage for manganese is 76% higher.
- Rye contains 3 times less vitamin K than soybeans. Soybeans contain 19.2µg of vitamin K, while rye contains 5.9µg.
- Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of rye is 34.
The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Rye grain.
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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 CalciumCalcium | +325% |
| Contains more IronIron | +95.4% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +27.9% |
| Contains more ZincZinc | +130.4% |
| Contains more PhosphorusPhosphorus | +35.5% |
| Contains more ManganeseManganese | +212.7% |
| Contains more SeleniumSelenium | +90.4% |
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 B2Vitamin B2 | +13.5% |
| Contains more Vitamin KVitamin K | +225.4% |
| Contains more FolateFolate | +42.1% |
| Contains more CholineCholine | +56.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +142.9% |
| Contains more Vitamin B1Vitamin B1 | +103.9% |
| Contains more Vitamin B3Vitamin B3 | +970.2% |
| Contains more Vitamin B5Vitamin B5 | +713.4% |
| Contains more Vitamin B6Vitamin B6 | +25.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.824mg | 2.577mg | 76% |
| Fiber | 6g | 15.1g | 36% |
| Iron | 5.14mg | 2.63mg | 31% |
| Polyunsaturated fat | 5.064g | 0.767g | 29% |
| Vitamin B5 | 0.179mg | 1.456mg | 26% |
| Vitamin B3 | 0.399mg | 4.27mg | 24% |
| Carbs | 8.36g | 75.86g | 23% |
| Protein | 18.21g | 10.34g | 16% |
| Zinc | 1.15mg | 2.65mg | 14% |
| Vitamin B1 | 0.155mg | 0.316mg | 13% |
| Phosphorus | 245mg | 332mg | 12% |
| Selenium | 7.3µg | 13.9µg | 12% |
| Fats | 8.97g | 1.63g | 11% |
| Vitamin K | 19.2µg | 5.9µg | 11% |
| Calories | 172kcal | 338kcal | 8% |
| Calcium | 102mg | 24mg | 8% |
| Magnesium | 86mg | 110mg | 6% |
| Saturated fat | 1.297g | 0.197g | 5% |
| Vitamin B6 | 0.234mg | 0.294mg | 5% |
| Monounsaturated fat | 1.981g | 0.208g | 4% |
| Copper | 0.407mg | 0.367mg | 4% |
| Folate | 54µg | 38µg | 4% |
| Vitamin E | 0.35mg | 0.85mg | 3% |
| Vitamin B2 | 0.285mg | 0.251mg | 3% |
| Choline | 47.5mg | 30.4mg | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Net carbs | 2.36g | 60.76g | N/A |
| Potassium | 515mg | 510mg | 0% |
| Sugar | 3g | 0.98g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.242mg | 0.108mg | 0% |
| Threonine | 0.723mg | 0.289mg | 0% |
| Isoleucine | 0.807mg | 0.208mg | 0% |
| Leucine | 1.355mg | 0.563mg | 0% |
| Lysine | 1.108mg | 0.286mg | 0% |
| Methionine | 0.224mg | 0.153mg | 0% |
| Phenylalanine | 0.869mg | 0.435mg | 0% |
| Valine | 0.831mg | 0.317mg | 0% |
| Histidine | 0.449mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +76.1% |
| Contains more FatsFats | +450.3% |
| Contains more WaterWater | +490.1% |
| Contains more OtherOther | +21.7% |
| Contains more CarbsCarbs | +807.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +852.4% |
| Contains more Poly. FatPolyunsaturated fat | +560.2% |
| Contains less Sat. FatSaturated fat | -84.8% |
