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  6. Soybeans, mature seeds, sprouted, cooked, steamed vs. Corn raw

Soybeans, mature seeds, sprouted, cooked, steamed vs. Corn raw — In-Depth Nutrition Comparison

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Significant differences between soybeans, mature seeds, sprouted, cooked, steamed and corn raw

  • The amount of vitamin K, copper, manganese, iron, folate, phosphorus, calcium, magnesium, and zinc in soybeans, mature seeds, sprouted, cooked, steamed is higher than in corn raw.
  • Soybeans, mature seeds, sprouted, cooked, steamed covers your daily vitamin K needs 59% more than corn raw.
  • Corn raw has 30 times less calcium than soybeans, mature seeds, sprouted, cooked, steamed. Soybeans, mature seeds, sprouted, cooked, steamed has 59mg of calcium, while corn raw has 2mg.

Specific food types used in this comparison are Soybeans, mature seeds, sprouted, cooked, steamed and Corn, sweet, yellow, raw.

Infographic

Soybeans, mature seeds, sprouted, cooked, steamed vs Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 18% 31% 49% 110% 28% 58% 1.3% 93% 3.3%
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 +62.2%
Contains more CalciumCalcium +2850%
Contains more PotassiumPotassium +31.5%
Contains more IronIron +151.9%
Contains more CopperCopper +511.1%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +51.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +335.6%
~equal in Selenium ~0.6µg

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 28% 2.4% 4.2% 0% 51% 12% 20% 45% 24% 0% 177% 60% 22%
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% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +22.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more Vitamin KVitamin K +23433.3%
Contains more FolateFolate +90.5%
Contains more CholineCholine +79.1%
Contains more Vitamin AVitamin A +367.5%
Contains more Vitamin B3Vitamin B3 +62.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B5 ~0.717mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 7% 79%
Protein: 8.47 g
Fats: 4.45 g
Carbs: 6.53 g
Water: 79.45 g
Other: 1.1 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 +159%
Contains more FatsFats +229.6%
Contains more OtherOther +74.6%
Contains more CarbsCarbs +186.4%
~equal in Water ~76.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated Fat: Sat. Fat 0.617 g
Monounsaturated fat: Mono. Fat 1.009 g
Polyunsaturated fat: Poly. Fat 2.513 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 +133.6%
Contains more Poly. FatPolyunsaturated fat +416%
Contains less Sat. FatSaturated Fat -47.3%

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, sprouted, cooked, steamed Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, cooked, steamed Corn raw Opinion
Calories 81kcal 86kcal Corn raw
Protein 8.47g 3.27g Soybeans, mature seeds, sprouted, cooked, steamed
Fats 4.45g 1.35g Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin C 8.3mg 6.8mg Soybeans, mature seeds, sprouted, cooked, steamed
Net carbs 5.73g 16.7g Corn raw
Carbs 6.53g 18.7g Corn raw
Magnesium 60mg 37mg Soybeans, mature seeds, sprouted, cooked, steamed
Calcium 59mg 2mg Soybeans, mature seeds, sprouted, cooked, steamed
Potassium 355mg 270mg Soybeans, mature seeds, sprouted, cooked, steamed
Iron 1.31mg 0.52mg Soybeans, mature seeds, sprouted, cooked, steamed
Sugar 0.52g 6.26g Soybeans, mature seeds, sprouted, cooked, steamed
Fiber 0.8g 2g Corn raw
Copper 0.33mg 0.054mg Soybeans, mature seeds, sprouted, cooked, steamed
Zinc 1.04mg 0.46mg Soybeans, mature seeds, sprouted, cooked, steamed
Starch 5.7g Corn raw
Phosphorus 135mg 89mg Soybeans, mature seeds, sprouted, cooked, steamed
Sodium 10mg 15mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin A 40IU 187IU Corn raw
Vitamin A 2µg 9µg Corn raw
Vitamin E 0.21mg 0.07mg Soybeans, mature seeds, sprouted, cooked, steamed
Manganese 0.71mg 0.163mg Soybeans, mature seeds, sprouted, cooked, steamed
Selenium 0.6µg 0.6µg
Vitamin B1 0.205mg 0.155mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin B2 0.053mg 0.055mg Corn raw
Vitamin B3 1.092mg 1.77mg Corn raw
Vitamin B5 0.743mg 0.717mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin B6 0.105mg 0.093mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin K 70.6µg 0.3µg Soybeans, mature seeds, sprouted, cooked, steamed
Folate 80µg 42µg Soybeans, mature seeds, sprouted, cooked, steamed
Choline 41.2mg 23mg Soybeans, mature seeds, sprouted, cooked, steamed
Saturated Fat 0.617g 0.325g Corn raw
Monounsaturated fat 1.009g 0.432g Soybeans, mature seeds, sprouted, cooked, steamed
Polyunsaturated fat 2.513g 0.487g Soybeans, mature seeds, sprouted, cooked, steamed
Tryptophan 0.103mg 0.023mg Soybeans, mature seeds, sprouted, cooked, steamed
Threonine 0.325mg 0.129mg Soybeans, mature seeds, sprouted, cooked, steamed
Isoleucine 0.375mg 0.129mg Soybeans, mature seeds, sprouted, cooked, steamed
Leucine 0.607mg 0.348mg Soybeans, mature seeds, sprouted, cooked, steamed
Lysine 0.486mg 0.137mg Soybeans, mature seeds, sprouted, cooked, steamed
Methionine 0.089mg 0.067mg Soybeans, mature seeds, sprouted, cooked, steamed
Phenylalanine 0.415mg 0.15mg Soybeans, mature seeds, sprouted, cooked, steamed
Valine 0.401mg 0.185mg Soybeans, mature seeds, sprouted, cooked, steamed
Histidine 0.225mg 0.089mg Soybeans, mature seeds, sprouted, cooked, steamed
Fructose 1.94g Corn raw
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybeans, mature seeds, sprouted, cooked, steamed 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
34%
Soybeans, mature seeds, sprouted, cooked, steamed
18%
Corn raw
Minerals Daily Need Coverage Score
43%
Soybeans, mature seeds, sprouted, cooked, steamed
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed is lower in Sugar (difference - 5.74g)
Which food contains less Sodium?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed is lower in glycemic index (difference - 52)
Which food is cheaper?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed is cheaper (difference - $1.2)
Which food is richer in minerals?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed is relatively richer in minerals
Which food is richer in vitamins?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.292g)
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, sprouted, cooked, steamed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168460/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.