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Soybean vs Spaghetti - In-Depth Nutrition Comparison

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How are Soybean and Spaghetti different?

  • Soybean has more Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc than Spaghetti.
  • Daily need coverage for Iron from Soybean is 190% higher.
  • Soybean contains 54 times more Folate than Spaghetti. While Soybean contains 375µg of Folate, Spaghetti contains only 7µg.

Soybeans, mature seeds, raw and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

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Soybean vs Spaghetti 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 +3040%
Contains more Calcium +3857.1%
Contains more Potassium +3984.1%
Contains more Magnesium +1455.6%
Contains more Copper +1558%
Contains more Zinc +858.8%
Contains more Phosphorus +1113.8%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +3040%
Contains more Calcium +3857.1%
Contains more Potassium +3984.1%
Contains more Magnesium +1455.6%
Contains more Copper +1558%
Contains more Zinc +858.8%
Contains more Phosphorus +1113.8%
Contains less Sodium -50%

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 +1316.7%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +4250%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +608%
Contains more Vitamin B6 +669.4%
Contains more Vitamin K +∞%
Contains more Folate +5257.1%
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% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +4250%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +608%
Contains more Vitamin B6 +669.4%
Contains more Vitamin K +∞%
Contains more Folate +5257.1%

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
3
Spaghetti
Mineral Summary Score
252
Soybean
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
30%
Soybean
31%
Spaghetti
Fats
92%
Soybean
4%
Spaghetti

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Spaghetti
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 is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 2.708g)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 35)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Soybean Spaghetti Opinion
Calories 446 158 Soybean
Protein 36.49 5.8 Soybean
Fats 19.94 0.93 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 30.86 Spaghetti
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 0.5 Soybean
Calcium 277 7 Soybean
Potassium 1797 44 Soybean
Magnesium 280 18 Soybean
Sugar 7.33 0.56 Spaghetti
Fiber 9.3 1.8 Soybean
Copper 1.658 0.1 Soybean
Zinc 4.89 0.51 Soybean
Starch 26.01 Spaghetti
Phosphorus 704 58 Soybean
Sodium 2 1 Spaghetti
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.06 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.02 Soybean
Vitamin B2 0.87 0.02 Soybean
Vitamin B3 1.623 0.4 Soybean
Vitamin B5 0.793 0.112 Soybean
Vitamin B6 0.377 0.049 Soybean
Vitamin B12 0 0
Vitamin K 47 0 Soybean
Folate 375 7 Soybean
Trans Fat 0 0
Saturated Fat 2.884 0.176 Spaghetti
Monounsaturated Fat 4.404 0.131 Soybean
Polyunsaturated fat 11.255 0.326 Soybean
Tryptophan 0.591 0.083 Soybean
Threonine 1.766 0.206 Soybean
Isoleucine 1.971 0.228 Soybean
Leucine 3.309 0.44 Soybean
Lysine 2.706 0.133 Soybean
Methionine 0.547 0.065 Soybean
Phenylalanine 2.122 0.297 Soybean
Valine 2.029 0.262 Soybean
Histidine 1.097 0.132 Soybean
Fructose 0.03 Spaghetti

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.