Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Soybeans, mature seeds, sprouted, cooked, steamed
  5. Compare
  6. Soybeans, mature seeds, sprouted, cooked, steamed vs. Corn raw

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

Compare

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

  • The amount of vitamin K, copper, manganese, protein, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 0.67% 4.2% 51% 12% 20% 45% 24% 0% 177% 60%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
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 Vitamin AVitamin A +350%
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

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, cooked, steamed Corn raw DV% diff.
Vitamin K 70.6µg 0.3µg 59%
Copper 0.33mg 0.054mg 31%
Manganese 0.71mg 0.163mg 24%
Polyunsaturated fat 2.513g 0.487g 14%
Protein 8.47g 3.27g 10%
Iron 1.31mg 0.52mg 10%
Folate 80µg 42µg 10%
Phosphorus 135mg 89mg 7%
Calcium 59mg 2mg 6%
Fats 4.45g 1.35g 5%
Magnesium 60mg 37mg 5%
Fiber 0.8g 2g 5%
Zinc 1.04mg 0.46mg 5%
Carbs 6.53g 18.7g 4%
Vitamin B1 0.205mg 0.155mg 4%
Vitamin B3 1.092mg 1.77mg 4%
Potassium 355mg 270mg 3%
Choline 41.2mg 23mg 3%
Omega-6 (Linoleic acid) 0.468g 3%
Vitamin C 8.3mg 6.8mg 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Vitamin A 2µg 9µg 1%
Vitamin E 0.21mg 0.07mg 1%
Vitamin B5 0.743mg 0.717mg 1%
Vitamin B6 0.105mg 0.093mg 1%
Saturated fat 0.617g 0.325g 1%
Monounsaturated fat 1.009g 0.432g 1%
Omega-3 (ALA) 0.014g 1%
Calories 81kcal 86kcal 0%
Protein per 100 calories 10g 3.8g N/A
Calories per 10 g protein 96kcal 263kcal N/A
Weight per 100 calories 123g 116g N/A
Unsaturated / Saturated Fat ratio 5.7 2.8 N/A
Net carbs 5.73g 16.7g N/A
Sugar 0.52g 6.26g N/A
Sodium 10mg 15mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.053mg 0.055mg 0%
Tryptophan 0.103mg 0.023mg 0%
Threonine 0.325mg 0.129mg 0%
Isoleucine 0.375mg 0.129mg 0%
Leucine 0.607mg 0.348mg 0%
Lysine 0.486mg 0.137mg 0%
Methionine 0.089mg 0.067mg 0%
Phenylalanine 0.415mg 0.15mg 0%
Valine 0.401mg 0.185mg 0%
Histidine 0.225mg 0.089mg 0%

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 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%

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.