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  6. Soybeans, green, cooked, boiled, drained, with salt vs. Soy milk

Soybeans, green, cooked, boiled, drained, with salt vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between soybeans, green, cooked, boiled, drained, with salt and soy milk

  • The amount of folate, iron, vitamin C, vitamin B1, phosphorus, fiber, potassium, manganese, and calcium in soybeans, green, cooked, boiled, drained, with salt is higher than in soy milk.
  • Soybeans, green, cooked, boiled, drained, with salt covers your daily need for folate, 23% more than soy milk.
  • The amount of sodium in soy milk is lower.

These are the specific foods used in this comparison Soybeans, green, cooked, boiled, drained, with salt and Soymilk, original, and vanilla, unfortified.

Infographic

Soybeans, green, cooked, boiled, drained, with salt vs Soy milk 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 44% 48% 94% 39% 25% 68% 33% 65% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +356.8%
Contains more IronIron +290.6%
Contains more ZincZinc +658.3%
Contains more PhosphorusPhosphorus +203.8%
Contains more ManganeseManganese +125.1%
Contains less SodiumSodium -79.6%
Contains more SeleniumSelenium +242.9%
~equal in Copper ~0.128mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.7% 0% 0% 65% 36% 23% 7.7% 14% 0% 0% 83% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +124.6%
Contains more Vitamin B3Vitamin B3 +143.7%
Contains more FolateFolate +516.7%
Contains more Vitamin B5Vitamin B5 +191.4%
Contains more Vitamin B6Vitamin B6 +28.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybeans, green, cooked, boiled, drained, with salt Soy milk DV% diff.
Folate 111µg 18µg 23%
Iron 2.5mg 0.64mg 23%
Vitamin C 17mg 0mg 19%
Protein 12.35g 3.27g 18%
Vitamin B1 0.26mg 0.06mg 17%
Phosphorus 158mg 52mg 15%
Fiber 4.2g 0.6g 14%
Polyunsaturated fat 3.011g 0.961g 14%
Calcium 145mg 25mg 12%
Potassium 539mg 118mg 12%
Manganese 0.502mg 0.223mg 12%
Sodium 250mg 51mg 9%
Magnesium 60mg 25mg 8%
Fats 6.4g 1.75g 7%
Zinc 0.91mg 0.12mg 7%
Vitamin B2 0.155mg 0.069mg 7%
Selenium 1.4µg 4.8µg 6%
Vitamin B5 0.128mg 0.373mg 5%
Vitamin B3 1.25mg 0.513mg 5%
Choline 23.6mg 4%
Calories 141kcal 54kcal 4%
Vitamin K 3µg 3%
Monounsaturated fat 1.209g 0.401g 2%
Carbs 11.05g 6.28g 2%
Saturated fat 0.74g 0.205g 2%
Vitamin E 0.11mg 1%
Copper 0.117mg 0.128mg 1%
Vitamin B6 0.06mg 0.077mg 1%
Vitamin A 8µg 0µg 1%
Net carbs 6.85g 5.68g N/A
Sugar 3.99g N/A
Tryptophan 0.15mg 0.038mg 0%
Threonine 0.492mg 0.108mg 0%
Isoleucine 0.543mg 0.114mg 0%
Leucine 0.883mg 0.186mg 0%
Lysine 0.739mg 0.131mg 0%
Methionine 0.15mg 0.027mg 0%
Phenylalanine 0.559mg 0.113mg 0%
Valine 0.549mg 0.117mg 0%
Histidine 0.332mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 6% 11% 69%
Protein: 12.35 g
Fats: 6.4 g
Carbs: 11.05 g
Water: 68.6 g
Other: 1.6 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +277.7%
Contains more FatsFats +265.7%
Contains more CarbsCarbs +76%
Contains more OtherOther +146.2%
Contains more WaterWater +28.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.74 g
Monounsaturated fat: Mono. Fat 1.209 g
Polyunsaturated fat: Poly. Fat 3.011 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +201.5%
Contains more Poly. FatPolyunsaturated fat +213.3%
Contains less Sat. FatSaturated fat -72.3%

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. Soybeans, green, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170530/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.