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Soybean vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between Soybean and Soybean raw?

  • The amount of Copper, Iron, Folate, Manganese, Phosphorus, Vitamin B1, Magnesium, Vitamin B2, Potassium, and Zinc in Soybean raw is higher than in Soybean.
  • Soybean raw's daily need coverage for Copper is 139% more.

We used Soybeans, mature cooked, boiled, without salt and Soybeans, mature seeds, raw types in this article.

Infographic

Soybean vs Soybean raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -50%
Contains more Calcium +171.6%
Contains more Iron +205.4%
Contains more Magnesium +225.6%
Contains more Phosphorus +187.3%
Contains more Potassium +248.9%
Contains more Zinc +325.2%
Contains more Copper +307.4%
Contains more Manganese +205.5%
Contains more Selenium +143.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains less Sodium -50%
Contains more Calcium +171.6%
Contains more Iron +205.4%
Contains more Magnesium +225.6%
Contains more Phosphorus +187.3%
Contains more Potassium +248.9%
Contains more Zinc +325.2%
Contains more Copper +307.4%
Contains more Manganese +205.5%
Contains more Selenium +143.8%

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 A +144.4%
Contains more Vitamin E +142.9%
Contains more Vitamin C +252.9%
Contains more Vitamin B1 +463.9%
Contains more Vitamin B2 +205.3%
Contains more Vitamin B3 +306.8%
Contains more Vitamin B5 +343%
Contains more Vitamin B6 +61.1%
Contains more Folate +594.4%
Contains more Vitamin K +144.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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%
Contains more Vitamin A +144.4%
Contains more Vitamin E +142.9%
Contains more Vitamin C +252.9%
Contains more Vitamin B1 +463.9%
Contains more Vitamin B2 +205.3%
Contains more Vitamin B3 +306.8%
Contains more Vitamin B5 +343%
Contains more Vitamin B6 +61.1%
Contains more Folate +594.4%
Contains more Vitamin K +144.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +632.4%
Contains more Protein +100.4%
Contains more Fats +122.3%
Contains more Carbs +260.8%
Contains more Other +155%
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +632.4%
Contains more Protein +100.4%
Contains more Fats +122.3%
Contains more Carbs +260.8%
Contains more Other +155%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +122.3%
Contains more Polyunsaturated fat +122.3%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +122.3%
Contains more Polyunsaturated fat +122.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Soybean raw
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soybean Soybean raw Opinion
Net carbs 2.36g 20.86g Soybean raw
Protein 18.21g 36.49g Soybean raw
Fats 8.97g 19.94g Soybean raw
Carbs 8.36g 30.16g Soybean raw
Calories 172kcal 446kcal Soybean raw
Sugar 3g 7.33g Soybean
Fiber 6g 9.3g Soybean raw
Calcium 102mg 277mg Soybean raw
Iron 5.14mg 15.7mg Soybean raw
Magnesium 86mg 280mg Soybean raw
Phosphorus 245mg 704mg Soybean raw
Potassium 515mg 1797mg Soybean raw
Sodium 1mg 2mg Soybean
Zinc 1.15mg 4.89mg Soybean raw
Copper 0.407mg 1.658mg Soybean raw
Manganese 0.824mg 2.517mg Soybean raw
Selenium 7.3µg 17.8µg Soybean raw
Vitamin A 9IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.35mg 0.85mg Soybean raw
Vitamin C 1.7mg 6mg Soybean raw
Vitamin B1 0.155mg 0.874mg Soybean raw
Vitamin B2 0.285mg 0.87mg Soybean raw
Vitamin B3 0.399mg 1.623mg Soybean raw
Vitamin B5 0.179mg 0.793mg Soybean raw
Vitamin B6 0.234mg 0.377mg Soybean raw
Folate 54µg 375µg Soybean raw
Vitamin K 19.2µg 47µg Soybean raw
Tryptophan 0.242mg 0.591mg Soybean raw
Threonine 0.723mg 1.766mg Soybean raw
Isoleucine 0.807mg 1.971mg Soybean raw
Leucine 1.355mg 3.309mg Soybean raw
Lysine 1.108mg 2.706mg Soybean raw
Methionine 0.224mg 0.547mg Soybean raw
Phenylalanine 0.869mg 2.122mg Soybean raw
Valine 0.831mg 2.029mg Soybean raw
Histidine 0.449mg 1.097mg Soybean raw
Saturated Fat 1.297g 2.884g Soybean
Monounsaturated Fat 1.981g 4.404g Soybean raw
Polyunsaturated fat 5.064g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
85%
Soybean raw
Minerals Daily Need Coverage Score
75%
Soybean
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 4.33g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.587g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (14)
Which food is cheaper?
?
The foods are relatively equal in price ($3.4)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.