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

Soybean vs Seed - In-Depth Nutrition Comparison

Compare

The main differences between Soybean and Seed

  • Soybean is richer in Iron, Copper, Folate, Vitamin B2, and Potassium, yet Seed is richer in Fiber, Selenium, Vitamin B3, Calcium, and Phosphorus.
  • Daily need coverage for Fiber from Seed is 100% higher.
  • Soybean contains 8 times more Folate than Seed. Soybean contains 375µg of Folate, while Seed contains 49µg.

Food types used in this article are Soybeans, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Soybean vs Seed 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
:
3
Seed
Contains more Iron +103.4%
Contains more Potassium +341.5%
Contains less Sodium -87.5%
Contains more Copper +79.4%
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Equal in Zinc - 4.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Iron +103.4%
Contains more Potassium +341.5%
Contains less Sodium -87.5%
Contains more Copper +79.4%
Contains more Calcium +127.8%
Contains more Magnesium +19.6%
Contains more Phosphorus +22.2%
Equal in Zinc - 4.58

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
Seed
Contains more Vitamin E +70%
Contains more Vitamin C +275%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Folate +665.3%
Contains more Vitamin A +145.5%
Contains more Vitamin B3 +444.1%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +70%
Contains more Vitamin C +275%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +411.8%
Contains more Folate +665.3%
Contains more Vitamin A +145.5%
Contains more Vitamin B3 +444.1%

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

All nutrients comparison - raw data values

Nutrient Soybean Seed Opinion
Net carbs 20.86g 7.72g Soybean
Protein 36.49g 16.54g Soybean
Fats 19.94g 30.74g Seed
Carbs 30.16g 42.12g Seed
Calories 446kcal 486kcal Seed
Starch g g
Fructose g g
Sugar 7.33g g Seed
Fiber 9.3g 34.4g Seed
Calcium 277mg 631mg Seed
Iron 15.7mg 7.72mg Soybean
Magnesium 280mg 335mg Seed
Phosphorus 704mg 860mg Seed
Potassium 1797mg 407mg Soybean
Sodium 2mg 16mg Soybean
Zinc 4.89mg 4.58mg Soybean
Copper 1.658mg 0.924mg Soybean
Vitamin A 22IU 54IU Seed
Vitamin E 0.85mg 0.5mg Soybean
Vitamin D 0IU IU Soybean
Vitamin D 0µg µg Soybean
Vitamin C 6mg 1.6mg Soybean
Vitamin B1 0.874mg 0.62mg Soybean
Vitamin B2 0.87mg 0.17mg Soybean
Vitamin B3 1.623mg 8.83mg Seed
Vitamin B5 0.793mg mg Soybean
Vitamin B6 0.377mg mg Soybean
Folate 375µg 49µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.436mg Soybean
Threonine 1.766mg 0.709mg Soybean
Isoleucine 1.971mg 0.801mg Soybean
Leucine 3.309mg 1.371mg Soybean
Lysine 2.706mg 0.97mg Soybean
Methionine 0.547mg 0.588mg Seed
Phenylalanine 2.122mg 1.016mg Soybean
Valine 2.029mg 0.95mg Soybean
Histidine 1.097mg 0.531mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Soybean
Saturated Fat 2.884g 3.33g Soybean
Monounsaturated Fat 4.404g 2.309g Soybean
Polyunsaturated fat 11.255g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Seed
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
35
Seed
Mineral Summary Score
252
Soybean
195
Seed

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
99%
Seed
Carbohydrates
30%
Soybean
42%
Seed
Fats
92%
Soybean
142%
Seed

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.446g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.