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

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

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

  • The amount of copper, vitamin K, manganese, iron, folate, phosphorus, calcium, magnesium, and zinc in soybeans, mature seeds, sprouted, cooked, steamed, with salt is higher than in corn raw.
  • Soybeans, mature seeds, sprouted, cooked, steamed, with salt covers your daily copper needs 31% more than corn raw.
  • Corn raw has 110 times less vitamin K than soybeans, mature seeds, sprouted, cooked, steamed, with salt. Soybeans, mature seeds, sprouted, cooked, steamed, with salt has 33µg of vitamin K, while corn raw has 0.3µg.
  • Corn raw contains less sodium.

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

Infographic

Soybeans, mature seeds, sprouted, cooked, steamed, with salt 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 43% 18% 31% 49% 110% 28% 58% 32% 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 more ManganeseManganese +335.6%
Contains less SodiumSodium -93.9%
~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% 0.67% 4.2% 0% 51% 12% 20% 45% 24% 0% 83% 60% 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 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 +10900%
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, with salt Corn raw DV% diff.
Copper 0.33mg 0.054mg 31%
Vitamin K 33µg 0.3µg 27%
Manganese 0.71mg 0.163mg 24%
Polyunsaturated fat 2.513g 0.487g 14%
Iron 1.31mg 0.52mg 10%
Folate 80µg 42µg 10%
Protein 8.47g 3.27g 10%
Sodium 246mg 15mg 10%
Phosphorus 135mg 89mg 7%
Calcium 59mg 2mg 6%
Fats 4.45g 1.35g 5%
Fiber 0.8g 2g 5%
Magnesium 60mg 37mg 5%
Zinc 1.04mg 0.46mg 5%
Choline 23mg 4%
Vitamin B3 1.092mg 1.77mg 4%
Vitamin B1 0.205mg 0.155mg 4%
Carbs 6.53g 18.7g 4%
Potassium 355mg 270mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin C 8.3mg 6.8mg 2%
Vitamin A 2µg 9µg 1%
Saturated fat 0.617g 0.325g 1%
Monounsaturated fat 1.009g 0.432g 1%
Vitamin B5 0.743mg 0.717mg 1%
Vitamin B6 0.105mg 0.093mg 1%
Vitamin E 0.21mg 0.07mg 1%
Calories 81kcal 86kcal 0%
Net carbs 5.73g 16.7g N/A
Sugar 0.43g 6.26g N/A
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%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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%

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, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169369/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.