Spaghetti vs. Soybean — In-Depth Nutrition Comparison

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Significant differences between spaghetti and soybeans

Spaghetti has more selenium; however, soybeans are richer in iron, copper, protein, phosphorus, manganese, vitamin B2, fiber, magnesium, and vitamin K.
Soybeans cover your daily iron needs 58% more than spaghetti.
Soybeans have 4 times less selenium than spaghetti. Spaghetti has 26.4µg of selenium, while soybeans have 7.3µg.
Spaghetti has a higher glycemic index. The glycemic index of spaghetti is 49, while the glycemic index of soybeans is 14.

Specific food types used in this comparison are Pasta, cooked, unenriched, without added salt and Soybeans, mature cooked, boiled, without salt.

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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.

Spaghetti

Soybean

Contains more SeleniumSelenium

+261.6%

Contains more MagnesiumMagnesium	+377.8%
Contains more CalciumCalcium	+1357.1%
Contains more PotassiumPotassium	+1070.5%
Contains more IronIron	+928%
Contains more CopperCopper	+307%
Contains more ZincZinc	+125.5%
Contains more PhosphorusPhosphorus	+322.4%
Contains more ManganeseManganese	+155.9%

~equal in Sodium ~1mg

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.

Spaghetti

Soybean

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+483.3%
Contains more Vitamin B1Vitamin B1	+675%
Contains more Vitamin B2Vitamin B2	+1325%
Contains more Vitamin B5Vitamin B5	+59.8%
Contains more Vitamin B6Vitamin B6	+377.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+671.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.399mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.5mg	5.14mg	58%
Selenium	26.4µg	7.3µg	35%
Copper	0.1mg	0.407mg	34%
Polyunsaturated fat	0.326g	5.064g	32%
Phosphorus	58mg	245mg	27%
Protein	5.8g	18.21g	25%
Manganese	0.322mg	0.824mg	22%
Vitamin B2	0.02mg	0.285mg	20%
Fiber	1.8g	6g	17%
Magnesium	18mg	86mg	16%
Vitamin K	0µg	19.2µg	16%
Potassium	44mg	515mg	14%
Vitamin B6	0.049mg	0.234mg	14%
Fats	0.93g	8.97g	12%
Folate	7µg	54µg	12%
Starch	26.01g		11%
Vitamin B1	0.02mg	0.155mg	11%
Calcium	7mg	102mg	10%
Carbs	30.86g	8.36g	8%
Choline	6.4mg	47.5mg	7%
Zinc	0.51mg	1.15mg	6%
Saturated fat	0.176g	1.297g	5%
Monounsaturated fat	0.131g	1.981g	5%
Vitamin C	0mg	1.7mg	2%
Vitamin E	0.06mg	0.35mg	2%
Omega-3 (ALA)	0.024g		2%
Calories	158kcal	172kcal	1%
Vitamin B5	0.112mg	0.179mg	1%
Protein per 100 calories	3.7g	11g	N/A
Calories per 10 g protein	272kcal	94kcal	N/A
Weight per 100 calories	63g	58g	N/A
Unsaturated / Saturated Fat ratio	2.6	5.4	N/A
Net carbs	29.06g	2.36g	N/A
Sugar	0.56g	3g	N/A
Sodium	1mg	1mg	0%
Vitamin B3	0.4mg	0.399mg	0%
Tryptophan	0.083mg	0.242mg	0%
Threonine	0.206mg	0.723mg	0%
Isoleucine	0.228mg	0.807mg	0%
Leucine	0.44mg	1.355mg	0%
Lysine	0.133mg	1.108mg	0%
Methionine	0.065mg	0.224mg	0%
Phenylalanine	0.297mg	0.869mg	0%
Valine	0.262mg	0.831mg	0%
Histidine	0.132mg	0.449mg	0%
Fructose	0.03g		0%