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Tart vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between tart and soybean raw?

  • The amount of copper, iron, phosphorus, folate, magnesium, potassium, vitamin B1, zinc, vitamin K, and fiber in soybean raw is higher than in tart.
  • Soybean raw's daily need coverage for copper is 176% more.
  • Soybean raw has a lower glycemic index (14) than tart (45).

We used Breakfast tart, low fat and Soybeans, mature seeds, raw types in this article.

Infographic

Tart 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.
Tart
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 +536.4%
Contains more CalciumCalcium +529.5%
Contains more PotassiumPotassium +2622.7%
Contains more IronIron +359.1%
Contains more CopperCopper +2171.2%
Contains more ZincZinc +1646.4%
Contains more PhosphorusPhosphorus +657%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +38%

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.
Tart
2
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 AVitamin A +28400%
Contains more Vitamin B3Vitamin B3 +134.1%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin EVitamin E +60.4%
Contains more Vitamin B1Vitamin B1 +206.7%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +275%
Contains more CholineCholine +1279.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.377mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
2
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 CarbsCarbs +154.6%
Contains more WaterWater +41%
Contains more ProteinProtein +814.5%
Contains more FatsFats +232.9%
Contains more OtherOther +312.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
1
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 -51.7%
Contains more Mono. FatMonounsaturated fat +31.9%
Contains more Poly. FatPolyunsaturated fat +1181.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Soybean raw DV% diff.
Copper 0.073mg 1.658mg 176%
Iron 3.42mg 15.7mg 154%
Manganese 2.517mg 109%
Phosphorus 93mg 704mg 87%
Polyunsaturated fat 0.878g 11.255g 69%
Folate 100µg 375µg 69%
Protein 3.99g 36.49g 65%
Magnesium 44mg 280mg 56%
Potassium 66mg 1797mg 51%
Vitamin B1 0.285mg 0.874mg 49%
Zinc 0.28mg 4.89mg 42%
Vitamin K 0.4µg 47µg 39%
Vitamin A 285µg 1µg 32%
Fiber 1.5g 9.3g 31%
Vitamin B2 0.549mg 0.87mg 25%
Calcium 44mg 277mg 23%
Fats 5.99g 19.94g 21%
Choline 8.4mg 115.9mg 20%
Sodium 361mg 2mg 16%
Carbs 76.8g 30.16g 16%
Vitamin B5 0.793mg 16%
Vitamin B3 3.8mg 1.623mg 14%
Selenium 12.9µg 17.8µg 9%
Saturated fat 1.393g 2.884g 7%
Calories 372kcal 446kcal 4%
Monounsaturated fat 3.338g 4.404g 3%
Vitamin E 0.53mg 0.85mg 2%
Vitamin C 3.8mg 6mg 2%
Net carbs 75.3g 20.86g N/A
Sugar 4.87g 7.33g N/A
Vitamin B6 0.38mg 0.377mg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Tart
83%
Soybean raw
Minerals Daily Need Coverage Score
37%
Tart
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Tart
Tart is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated fat?
Tart
Tart is lower in Saturated fat (difference - 1.491g)
Which food is cheaper?
Tart
Tart is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 359mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.