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  6. Soy protein isolate vs. Soybean raw

Soy protein isolate vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between soy protein isolate and soybean raw

  • The amount of vitamin B2, vitamin B1, magnesium, potassium, folate, manganese, vitamin K, fiber, and selenium in soybean raw is higher than in soy protein isolate.
  • Soybean raw covers your daily vitamin B2 needs 59% more than soy protein isolate.
  • Soybean raw has 503 times less sodium than soy protein isolate. Soy protein isolate has 1005mg of sodium, while soybean raw has 2mg.

Specific food types used in this comparison are Soy protein isolate and Soybeans, mature seeds, raw.

Infographic

Soy protein isolate vs Soybean 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 28% 53% 7.1% 544% 533% 110% 333% 131% 195% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +617.9%
Contains more CalciumCalcium +55.6%
Contains more PotassiumPotassium +2118.5%
Contains more ZincZinc +21.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +68.6%
Contains more SeleniumSelenium +2125%
~equal in Iron ~15.7mg
~equal in Copper ~1.658mg
~equal in Phosphorus ~704mg

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 0% 0% 0% 0% 44% 23% 27% 3.6% 23% 0% 0% 132% 104%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more CholineCholine +64.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +396.6%
Contains more Vitamin B2Vitamin B2 +770%
Contains more Vitamin B3Vitamin B3 +12.9%
Contains more Vitamin B5Vitamin B5 +1221.7%
Contains more Vitamin B6Vitamin B6 +277%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +113.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy protein isolate Soybean raw DV% diff.
Protein 88.32g 36.49g 104%
Polyunsaturated fat 1.648g 11.255g 64%
Vitamin B2 0.1mg 0.87mg 59%
Vitamin B1 0.176mg 0.874mg 58%
Magnesium 39mg 280mg 57%
Folate 176µg 375µg 50%
Potassium 81mg 1797mg 50%
Manganese 1.493mg 2.517mg 45%
Sodium 1005mg 2mg 44%
Vitamin K 0µg 47µg 39%
Fiber 0g 9.3g 37%
Selenium 0.8µg 17.8µg 31%
Fats 3.39g 19.94g 25%
Vitamin B6 0.1mg 0.377mg 21%
Iron 14.5mg 15.7mg 15%
Vitamin B5 0.06mg 0.793mg 15%
Choline 190.9mg 115.9mg 14%
Saturated fat 0.422g 2.884g 11%
Phosphorus 776mg 704mg 10%
Calcium 178mg 277mg 10%
Carbs 0g 30.16g 10%
Monounsaturated fat 0.645g 4.404g 9%
Zinc 4.03mg 4.89mg 8%
Vitamin C 0mg 6mg 7%
Copper 1.599mg 1.658mg 7%
Calories 335kcal 446kcal 6%
Vitamin E 0mg 0.85mg 6%
Vitamin B3 1.438mg 1.623mg 1%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 1.116mg 0.591mg 0%
Threonine 3.137mg 1.766mg 0%
Isoleucine 4.253mg 1.971mg 0%
Leucine 6.783mg 3.309mg 0%
Lysine 5.327mg 2.706mg 0%
Methionine 1.13mg 0.547mg 0%
Phenylalanine 4.593mg 2.122mg 0%
Valine 4.098mg 2.029mg 0%
Histidine 2.303mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
88% 3% 5% 3%
Protein: 88.32 g
Fats: 3.39 g
Carbs: 0 g
Water: 4.98 g
Other: 3.31 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more ProteinProtein +142%
Contains more FatsFats +488.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.5%
Contains more OtherOther +47.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.422 g
Monounsaturated fat: Mono. Fat 0.645 g
Polyunsaturated fat: Poly. Fat 1.648 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +582.8%
Contains more Poly. FatPolyunsaturated fat +582.9%

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. Soy protein isolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174276/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.