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  6. Soybeans, mature seeds, cooked, boiled, with salt vs. Soy milk

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

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How are soybeans, mature seeds, cooked, boiled, with salt and soy milk different?

  • Soybeans, mature seeds, cooked, boiled, with salt has more iron, copper, phosphorus, manganese, fiber, vitamin B2, magnesium, vitamin K, vitamin B6, and potassium than soy milk.
  • Daily need coverage for iron for soybeans, mature seeds, cooked, boiled, with salt is 56% higher.
  • Soybeans, mature seeds, cooked, boiled, with salt contains 10 times more fiber than soy milk. While soybeans, mature seeds, cooked, boiled, with salt contains 6g of fiber, soy milk contains only 0.6g.

Soybeans, mature seeds, cooked, boiled, with salt and Soymilk, original, and vanilla, unfortified are the varieties used in this article.

Infographic

Soybeans, mature seeds, cooked, boiled, 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 61% 31% 45% 193% 136% 31% 105% 31% 107% 40%
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 +244%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +336.4%
Contains more IronIron +703.1%
Contains more CopperCopper +218%
Contains more ZincZinc +858.3%
Contains more PhosphorusPhosphorus +371.2%
Contains more ManganeseManganese +269.5%
Contains more SeleniumSelenium +52.1%
Contains less SodiumSodium -78.5%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 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 EVitamin E +218.2%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +313%
Contains more Vitamin B6Vitamin B6 +203.9%
Contains more Vitamin KVitamin K +540%
Contains more FolateFolate +200%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +108.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, cooked, boiled, with salt Soy milk DV% diff.
Iron 5.14mg 0.64mg 56%
Copper 0.407mg 0.128mg 31%
Protein 18.21g 3.27g 30%
Phosphorus 245mg 52mg 28%
Polyunsaturated fat 5.064g 0.961g 27%
Manganese 0.824mg 0.223mg 26%
Fiber 6g 0.6g 22%
Vitamin B2 0.285mg 0.069mg 17%
Magnesium 86mg 25mg 15%
Vitamin K 19.2µg 3µg 14%
Potassium 515mg 118mg 12%
Vitamin B6 0.234mg 0.077mg 12%
Fats 8.97g 1.75g 11%
Folate 54µg 18µg 9%
Zinc 1.15mg 0.12mg 9%
Calcium 102mg 25mg 8%
Sodium 237mg 51mg 8%
Vitamin B1 0.155mg 0.06mg 8%
Calories 172kcal 54kcal 6%
Selenium 7.3µg 4.8µg 5%
Saturated fat 1.297g 0.205g 5%
Choline 23.6mg 4%
Vitamin B5 0.179mg 0.373mg 4%
Monounsaturated fat 1.981g 0.401g 4%
Vitamin E 0.35mg 0.11mg 2%
Vitamin C 1.7mg 0mg 2%
Carbs 8.36g 6.28g 1%
Vitamin B3 0.399mg 0.513mg 1%
Net carbs 2.36g 5.68g N/A
Sugar 2.36g 3.99g N/A
Tryptophan 0.242mg 0.038mg 0%
Threonine 0.723mg 0.108mg 0%
Isoleucine 0.807mg 0.114mg 0%
Leucine 1.355mg 0.186mg 0%
Lysine 1.108mg 0.131mg 0%
Methionine 0.224mg 0.027mg 0%
Phenylalanine 0.869mg 0.113mg 0%
Valine 0.831mg 0.117mg 0%
Histidine 0.449mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +456.9%
Contains more FatsFats +412.6%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +193.8%
Contains more WaterWater +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +394%
Contains more Poly. FatPolyunsaturated fat +427%
Contains less Sat. FatSaturated fat -84.2%

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, mature seeds, cooked, boiled, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174299/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.