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  6. Spaghetti vs. Soybean raw

Spaghetti vs. Soybean raw — In-Depth Nutrition Comparison

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How are spaghetti and soybean raw different?

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc than spaghetti.
  • Daily need coverage for iron for soybean raw is 190% higher.
  • Soybean raw has a lower glycemic index (14) than spaghetti (49).

Pasta, cooked, unenriched, without added salt and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 less SodiumSodium -50%
Contains more SeleniumSelenium +48.3%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +3857.1%
Contains more PotassiumPotassium +3984.1%
Contains more IronIron +3040%
Contains more CopperCopper +1558%
Contains more ZincZinc +858.8%
Contains more PhosphorusPhosphorus +1113.8%
Contains more ManganeseManganese +681.7%

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1316.7%
Contains more Vitamin B1Vitamin B1 +4270%
Contains more Vitamin B2Vitamin B2 +4250%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B5Vitamin B5 +608%
Contains more Vitamin B6Vitamin B6 +669.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +1710.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Soybean raw DV% diff.
Iron 0.5mg 15.7mg 190%
Copper 0.1mg 1.658mg 173%
Manganese 0.322mg 2.517mg 95%
Phosphorus 58mg 704mg 92%
Folate 7µg 375µg 92%
Polyunsaturated fat 0.326g 11.255g 73%
Vitamin B1 0.02mg 0.874mg 71%
Vitamin B2 0.02mg 0.87mg 65%
Magnesium 18mg 280mg 62%
Protein 5.8g 36.49g 61%
Potassium 44mg 1797mg 52%
Zinc 0.51mg 4.89mg 40%
Vitamin K 0µg 47µg 39%
Fiber 1.8g 9.3g 30%
Fats 0.93g 19.94g 29%
Calcium 7mg 277mg 27%
Vitamin B6 0.049mg 0.377mg 25%
Choline 6.4mg 115.9mg 20%
Selenium 26.4µg 17.8µg 16%
Vitamin B5 0.112mg 0.793mg 14%
Calories 158kcal 446kcal 14%
Saturated fat 0.176g 2.884g 12%
Starch 26.01g 11%
Monounsaturated fat 0.131g 4.404g 11%
Vitamin B3 0.4mg 1.623mg 8%
Vitamin C 0mg 6mg 7%
Vitamin E 0.06mg 0.85mg 5%
Carbs 30.86g 30.16g 0%
Net carbs 29.06g 20.86g N/A
Sugar 0.56g 7.33g N/A
Sodium 1mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.083mg 0.591mg 0%
Threonine 0.206mg 1.766mg 0%
Isoleucine 0.228mg 1.971mg 0%
Leucine 0.44mg 3.309mg 0%
Lysine 0.133mg 2.706mg 0%
Methionine 0.065mg 0.547mg 0%
Phenylalanine 0.297mg 2.122mg 0%
Valine 0.262mg 2.029mg 0%
Histidine 0.132mg 1.097mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 WaterWater +627.5%
Contains more ProteinProtein +529.1%
Contains more FatsFats +2044.1%
Contains more OtherOther +1639.3%
~equal in Carbs ~30.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 -93.9%
Contains more Mono. FatMonounsaturated fat +3261.8%
Contains more Poly. FatPolyunsaturated fat +3352.5%

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.