Soybean vs. Spaghetti — In-Depth Nutrition Comparison
Compare
Significant differences between soybeans and spaghetti
- Soybeans have more iron, copper, phosphorus, manganese, vitamin B2, fiber, magnesium, vitamin K, and vitamin B6; however, spaghetti is richer in selenium.
- Soybeans cover your daily iron needs 58% more than spaghetti.
- Spaghetti has a higher glycemic index. The glycemic index of spaghetti is 49, while the glycemic index of soybeans is 14.
Specific food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Pasta, cooked, unenriched, without added salt.
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 more MagnesiumMagnesium | +377.8% |
| Contains more CalciumCalcium | +1357.1% |
| Contains more PotassiumPotassium | +1070.5% |
| Contains more IronIron | +928% |
| Contains more CopperCopper | +307% |
| Contains more ZincZinc | +125.5% |
| Contains more PhosphorusPhosphorus | +322.4% |
| Contains more ManganeseManganese | +155.9% |
| Contains more SeleniumSelenium | +261.6% |
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 EVitamin E | +483.3% |
| Contains more Vitamin B1Vitamin B1 | +675% |
| Contains more Vitamin B2Vitamin B2 | +1325% |
| Contains more Vitamin B5Vitamin B5 | +59.8% |
| Contains more Vitamin B6Vitamin B6 | +377.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +671.4% |
| Contains more CholineCholine | +642.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 0.5mg | 58% |
| Selenium | 7.3µg | 26.4µg | 35% |
| Copper | 0.407mg | 0.1mg | 34% |
| Polyunsaturated fat | 5.064g | 0.326g | 32% |
| Phosphorus | 245mg | 58mg | 27% |
| Protein | 18.21g | 5.8g | 25% |
| Manganese | 0.824mg | 0.322mg | 22% |
| Vitamin B2 | 0.285mg | 0.02mg | 20% |
| Fiber | 6g | 1.8g | 17% |
| Magnesium | 86mg | 18mg | 16% |
| Vitamin K | 19.2µg | 0µg | 16% |
| Potassium | 515mg | 44mg | 14% |
| Vitamin B6 | 0.234mg | 0.049mg | 14% |
| Folate | 54µg | 7µg | 12% |
| Fats | 8.97g | 0.93g | 12% |
| Starch | 26.01g | 11% | |
| Vitamin B1 | 0.155mg | 0.02mg | 11% |
| Calcium | 102mg | 7mg | 10% |
| Carbs | 8.36g | 30.86g | 8% |
| Choline | 47.5mg | 6.4mg | 7% |
| Zinc | 1.15mg | 0.51mg | 6% |
| Monounsaturated fat | 1.981g | 0.131g | 5% |
| Saturated fat | 1.297g | 0.176g | 5% |
| Vitamin E | 0.35mg | 0.06mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Calories | 172kcal | 158kcal | 1% |
| Vitamin B5 | 0.179mg | 0.112mg | 1% |
| Net carbs | 2.36g | 29.06g | N/A |
| Sugar | 3g | 0.56g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B3 | 0.399mg | 0.4mg | 0% |
| Tryptophan | 0.242mg | 0.083mg | 0% |
| Threonine | 0.723mg | 0.206mg | 0% |
| Isoleucine | 0.807mg | 0.228mg | 0% |
| Leucine | 1.355mg | 0.44mg | 0% |
| Lysine | 1.108mg | 0.133mg | 0% |
| Methionine | 0.224mg | 0.065mg | 0% |
| Phenylalanine | 0.869mg | 0.297mg | 0% |
| Valine | 0.831mg | 0.262mg | 0% |
| Histidine | 0.449mg | 0.132mg | 0% |
| Fructose | 0.03g | 0% | |
| Omega-3 - ALA | 0.024g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +214% |
| Contains more FatsFats | +864.5% |
| Contains more OtherOther | +582.1% |
| Contains more CarbsCarbs | +269.1% |
~equal in
Water
~62.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1412.2% |
| Contains more Poly. FatPolyunsaturated fat | +1453.4% |
| Contains less Sat. FatSaturated fat | -86.4% |
