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  6. Spread vs. Soybean raw

Spread vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between Spread and Soybean raw

  • Spread has more Vitamin B12, while Soybean raw has more Iron, Copper, Manganese, Folate, Phosphorus, Magnesium, Vitamin B1, Vitamin B2, and Potassium.
  • Soybean raw's daily need coverage for Iron is 186% higher.

The food types used in this comparison are Sandwich spread, pork, beef and Soybeans, mature seeds, raw.

Infographic

Spread 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.
Spread
Spread
0
:
10
Soybean raw
Soybean raw
Contains more Calcium +2208.3%
Contains more Iron +1887.3%
Contains more Magnesium +3400%
Contains more Phosphorus +1093.2%
Contains more Potassium +1533.6%
Contains less Sodium -99.8%
Contains more Zinc +379.4%
Contains more Copper +1175.4%
Contains more Manganese +9580.8%
Contains more Selenium +83.5%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +2208.3%
Contains more Iron +1887.3%
Contains more Magnesium +3400%
Contains more Phosphorus +1093.2%
Contains more Potassium +1533.6%
Contains less Sodium -99.8%
Contains more Zinc +379.4%
Contains more Copper +1175.4%
Contains more Manganese +9580.8%
Contains more Selenium +83.5%

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.
Spread
Spread
5
:
7
Soybean raw
Soybean raw
Contains more Vitamin A +295.5%
Contains more Vitamin E +104.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +408.1%
Contains more Vitamin B2 +549.3%
Contains more Vitamin B5 +84.4%
Contains more Vitamin B6 +214.2%
Contains more Folate +18650%
Contains more Vitamin K +2837.5%
Equal in Vitamin B3 - 1.623
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +295.5%
Contains more Vitamin E +104.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +408.1%
Contains more Vitamin B2 +549.3%
Contains more Vitamin B5 +84.4%
Contains more Vitamin B6 +214.2%
Contains more Folate +18650%
Contains more Vitamin K +2837.5%
Equal in Vitamin B3 - 1.623

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
1
:
4
Soybean raw
Soybean raw
Contains more Water +605.9%
Contains more Protein +376.4%
Contains more Fats +15%
Contains more Carbs +152.6%
Contains more Other +75.2%
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Soybean raw
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 Water +605.9%
Contains more Protein +376.4%
Contains more Fats +15%
Contains more Carbs +152.6%
Contains more Other +75.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +72.2%
Contains less Saturated Fat -51.7%
Contains more Polyunsaturated fat +338.8%
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +72.2%
Contains less Saturated Fat -51.7%
Contains more Polyunsaturated fat +338.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spread Soybean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spread Soybean raw Opinion
Net carbs 11.74g 20.86g Soybean raw
Protein 7.66g 36.49g Soybean raw
Fats 17.34g 19.94g Soybean raw
Carbs 11.94g 30.16g Soybean raw
Calories 235kcal 446kcal Soybean raw
Sugar 0g 7.33g Spread
Fiber 0.2g 9.3g Soybean raw
Calcium 12mg 277mg Soybean raw
Iron 0.79mg 15.7mg Soybean raw
Magnesium 8mg 280mg Soybean raw
Phosphorus 59mg 704mg Soybean raw
Potassium 110mg 1797mg Soybean raw
Sodium 1013mg 2mg Soybean raw
Zinc 1.02mg 4.89mg Soybean raw
Copper 0.13mg 1.658mg Soybean raw
Manganese 0.026mg 2.517mg Soybean raw
Selenium 9.7µg 17.8µg Soybean raw
Vitamin A 87IU 22IU Spread
Vitamin A RAE 26µg 1µg Spread
Vitamin E 1.74mg 0.85mg Spread
Vitamin D 22IU 0IU Spread
Vitamin D 0.6µg 0µg Spread
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.172mg 0.874mg Soybean raw
Vitamin B2 0.134mg 0.87mg Soybean raw
Vitamin B3 1.73mg 1.623mg Spread
Vitamin B5 0.43mg 0.793mg Soybean raw
Vitamin B6 0.12mg 0.377mg Soybean raw
Folate 2µg 375µg Soybean raw
Vitamin B12 1.12µg 0µg Spread
Vitamin K 1.6µg 47µg Soybean raw
Tryptophan 0.082mg 0.591mg Soybean raw
Threonine 0.334mg 1.766mg Soybean raw
Isoleucine 0.334mg 1.971mg Soybean raw
Leucine 0.6mg 3.309mg Soybean raw
Lysine 0.663mg 2.706mg Soybean raw
Methionine 0.196mg 0.547mg Soybean raw
Phenylalanine 0.301mg 2.122mg Soybean raw
Valine 0.356mg 2.029mg Soybean raw
Histidine 0.279mg 1.097mg Soybean raw
Cholesterol 38mg 0mg Soybean raw
Saturated Fat 5.977g 2.884g Soybean raw
Monounsaturated Fat 7.584g 4.404g Spread
Polyunsaturated fat 2.565g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Spread
85%
Soybean raw
Minerals Daily Need Coverage Score
33%
Spread
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 14)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1011mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 3.093g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.