Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Vegetable
  5. Compare
  6. Vegetable vs. Soybean raw

Vegetable vs. Soybean raw — In-Depth Nutrition Comparison

Compare

Important differences between vegetable and soybean raw

  • Vegetable has more vitamin A; however, soybean raw has more iron, copper, phosphorus, manganese, folate, vitamin B1, magnesium, vitamin B2, and potassium.
  • Soybean raw's daily need coverage for iron is 186% more.
  • Vegetable has 194 times more vitamin A than soybean raw. Vegetable has 4277IU of vitamin A, while soybean raw has 22IU.
  • Vegetable has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Soybeans, mature seeds, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +1172.7%
Contains more CalciumCalcium +1008%
Contains more PotassiumPotassium +963.3%
Contains more IronIron +1814.6%
Contains more CopperCopper +1897.6%
Contains more ZincZinc +898%
Contains more PhosphorusPhosphorus +1280.4%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +564.1%
Contains more SeleniumSelenium +5833.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +21300%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +1131%
Contains more Vitamin B2Vitamin B2 +625%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B5Vitamin B5 +425.2%
Contains more Vitamin B6Vitamin B6 +409.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +380.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Soybean raw DV% diff.
Iron 0.82mg 15.7mg 186%
Copper 0.083mg 1.658mg 175%
Phosphorus 51mg 704mg 93%
Manganese 0.379mg 2.517mg 93%
Folate 19µg 375µg 89%
Polyunsaturated fat 0.072g 11.255g 75%
Protein 2.86g 36.49g 67%
Vitamin B1 0.071mg 0.874mg 67%
Magnesium 22mg 280mg 61%
Vitamin B2 0.12mg 0.87mg 58%
Potassium 169mg 1797mg 48%
Zinc 0.49mg 4.89mg 40%
Selenium 0.3µg 17.8µg 32%
Fats 0.15g 19.94g 30%
Calcium 25mg 277mg 25%
Vitamin A 214µg 1µg 24%
Vitamin B6 0.074mg 0.377mg 23%
Vitamin K 23.5µg 47µg 20%
Fiber 4.4g 9.3g 20%
Calories 65kcal 446kcal 19%
Choline 24.1mg 115.9mg 17%
Vitamin B5 0.151mg 0.793mg 13%
Saturated fat 0.031g 2.884g 13%
Monounsaturated fat 0.01g 4.404g 11%
Carbs 13.09g 30.16g 6%
Vitamin B3 0.851mg 1.623mg 5%
Vitamin E 0.38mg 0.85mg 3%
Vitamin C 3.2mg 6mg 3%
Sodium 35mg 2mg 1%
Net carbs 8.69g 20.86g N/A
Sugar 3.12g 7.33g N/A
Tryptophan 0.029mg 0.591mg 0%
Threonine 0.115mg 1.766mg 0%
Isoleucine 0.139mg 1.971mg 0%
Leucine 0.19mg 3.309mg 0%
Lysine 0.17mg 2.706mg 0%
Methionine 0.034mg 0.547mg 0%
Phenylalanine 0.12mg 2.122mg 0%
Valine 0.149mg 2.029mg 0%
Histidine 0.073mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +874.6%
Contains more ProteinProtein +1175.9%
Contains more FatsFats +13193.3%
Contains more CarbsCarbs +130.4%
Contains more OtherOther +626.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -98.9%
Contains more Mono. FatMonounsaturated fat +43940%
Contains more Poly. FatPolyunsaturated fat +15531.9%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.