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Soybeans, mature seeds, roasted, no salt added vs. Corn raw — In-Depth Nutrition Comparison

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What are the differences between soybeans, mature seeds, roasted, no salt added and corn raw?

  • Soybeans, mature seeds, roasted, no salt added is richer than corn raw in manganese, copper, fiber, iron, folate, phosphorus, potassium, selenium, magnesium, and zinc.
  • Soybeans, mature seeds, roasted, no salt added's daily need coverage for manganese is 87% more.
  • Soybeans, mature seeds, roasted, no salt added has 32 times more selenium than corn raw. While soybeans, mature seeds, roasted, no salt added has 19.1µg of selenium, corn raw has only 0.6µg.

We used Soybeans, mature seeds, roasted, no salt added and Corn, sweet, yellow, raw types in this article.

Infographic

Soybeans, mature seeds, roasted, no salt added vs Corn raw 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 104% 41% 130% 146% 276% 86% 156% 0.52% 281% 104%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +291.9%
Contains more CalciumCalcium +6800%
Contains more PotassiumPotassium +444.4%
Contains more IronIron +650%
Contains more CopperCopper +1433.3%
Contains more ZincZinc +582.6%
Contains more PhosphorusPhosphorus +307.9%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +1223.9%
Contains more SeleniumSelenium +3083.3%

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 7.3% 0% 0% 0% 25% 33% 26% 27% 48% 0% 0% 158% 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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B6Vitamin B6 +123.7%
Contains more FolateFolate +402.4%
Contains more Vitamin CVitamin C +209.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B5Vitamin B5 +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
39% 25% 30% 2% 4%
Protein: 38.55 g
Fats: 25.4 g
Carbs: 30.22 g
Water: 1.95 g
Other: 3.88 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +1078.9%
Contains more FatsFats +1781.5%
Contains more CarbsCarbs +61.6%
Contains more OtherOther +515.9%
Contains more WaterWater +3800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 3.674 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 14.339 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +1198.6%
Contains more Poly. FatPolyunsaturated fat +2844.4%
Contains less Sat. FatSaturated fat -91.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybeans, mature seeds, roasted, no salt added Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, roasted, no salt added Corn raw DV% diff.
Polyunsaturated fat 14.339g 0.487g 92%
Manganese 2.158mg 0.163mg 87%
Copper 0.828mg 0.054mg 86%
Protein 38.55g 3.27g 71%
Fiber 17.7g 2g 63%
Iron 3.9mg 0.52mg 42%
Folate 211µg 42µg 42%
Phosphorus 363mg 89mg 39%
Fats 25.4g 1.35g 37%
Potassium 1470mg 270mg 35%
Selenium 19.1µg 0.6µg 34%
Magnesium 145mg 37mg 26%
Zinc 3.14mg 0.46mg 24%
Calories 469kcal 86kcal 19%
Saturated fat 3.674g 0.325g 15%
Calcium 138mg 2mg 14%
Monounsaturated fat 5.61g 0.432g 13%
Vitamin B6 0.208mg 0.093mg 9%
Vitamin B2 0.145mg 0.055mg 7%
Vitamin C 2.2mg 6.8mg 5%
Vitamin B1 0.1mg 0.155mg 5%
Vitamin B5 0.453mg 0.717mg 5%
Choline 23mg 4%
Carbs 30.22g 18.7g 4%
Vitamin B3 1.41mg 1.77mg 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Vitamin A 0µg 9µg 1%
Net carbs 12.52g 16.7g N/A
Sugar 6.26g N/A
Sodium 4mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.512mg 0.023mg 0%
Threonine 1.53mg 0.129mg 0%
Isoleucine 1.709mg 0.129mg 0%
Leucine 2.868mg 0.348mg 0%
Lysine 2.344mg 0.137mg 0%
Methionine 0.475mg 0.067mg 0%
Phenylalanine 1.838mg 0.15mg 0%
Valine 1.758mg 0.185mg 0%
Histidine 0.95mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybeans, mature seeds, roasted, no salt added Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
25%
Soybeans, mature seeds, roasted, no salt added
17%
Corn raw
Minerals Daily Need Coverage Score
132%
Soybeans, mature seeds, roasted, no salt added
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Soybeans, mature seeds, roasted, no salt added
Soybeans, mature seeds, roasted, no salt added is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Soybeans, mature seeds, roasted, no salt added
Soybeans, mature seeds, roasted, no salt added contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Soybeans, mature seeds, roasted, no salt added
Soybeans, mature seeds, roasted, no salt added is lower in glycemic index (difference - 52)
Which food is cheaper?
Soybeans, mature seeds, roasted, no salt added
Soybeans, mature seeds, roasted, no salt added is cheaper (difference - $1.2)
Which food is richer in minerals?
Soybeans, mature seeds, roasted, no salt added
Soybeans, mature seeds, roasted, no salt added is relatively richer in minerals
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 3.349g)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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, roasted, no salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174300/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.