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Whey vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between whey and soybean raw

  • Whey has less iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw's daily need coverage for iron is 196% more.
  • Whey has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Whey, sweet, fluid and Soybeans, mature seeds, raw.

Infographic

Whey 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.
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +3400%
Contains more CalciumCalcium +489.4%
Contains more PotassiumPotassium +1016.1%
Contains more IronIron +26066.7%
Contains more CopperCopper +41350%
Contains more ZincZinc +3661.5%
Contains more PhosphorusPhosphorus +1430.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +251600%
Contains more SeleniumSelenium +836.8%

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.
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2327.8%
Contains more Vitamin B2Vitamin B2 +450.6%
Contains more Vitamin B3Vitamin B3 +2093.2%
Contains more Vitamin B5Vitamin B5 +107%
Contains more Vitamin B6Vitamin B6 +1116.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37400%
Contains more CholineCholine +624.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +990.4%
Contains more ProteinProtein +4192.9%
Contains more FatsFats +5438.9%
Contains more CarbsCarbs +486.8%
Contains more OtherOther +818.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -92%
Contains more Mono. FatMonounsaturated fat +4304%
Contains more Poly. FatPolyunsaturated fat +102218.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Soybean raw DV% diff.
Iron 0.06mg 15.7mg 196%
Copper 0.004mg 1.658mg 184%
Manganese 0.001mg 2.517mg 109%
Folate 1µg 375µg 94%
Phosphorus 46mg 704mg 94%
Polyunsaturated fat 0.011g 11.255g 75%
Protein 0.85g 36.49g 71%
Vitamin B1 0.036mg 0.874mg 70%
Magnesium 8mg 280mg 65%
Vitamin B2 0.158mg 0.87mg 55%
Potassium 161mg 1797mg 48%
Zinc 0.13mg 4.89mg 43%
Vitamin K 0µg 47µg 39%
Fiber 0g 9.3g 37%
Fats 0.36g 19.94g 30%
Selenium 1.9µg 17.8µg 29%
Vitamin B6 0.031mg 0.377mg 27%
Calcium 47mg 277mg 23%
Calories 27kcal 446kcal 21%
Choline 16mg 115.9mg 18%
Saturated fat 0.23g 2.884g 12%
Vitamin B12 0.28µg 0µg 12%
Monounsaturated fat 0.1g 4.404g 11%
Vitamin B3 0.074mg 1.623mg 10%
Carbs 5.14g 30.16g 8%
Vitamin B5 0.383mg 0.793mg 8%
Vitamin C 0.1mg 6mg 7%
Vitamin E 0mg 0.85mg 6%
Sodium 54mg 2mg 2%
Cholesterol 2mg 0mg 1%
Net carbs 5.14g 20.86g N/A
Sugar 5.14g 7.33g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.013mg 0.591mg 0%
Threonine 0.054mg 1.766mg 0%
Isoleucine 0.047mg 1.971mg 0%
Leucine 0.078mg 3.309mg 0%
Lysine 0.068mg 2.706mg 0%
Methionine 0.016mg 0.547mg 0%
Phenylalanine 0.027mg 2.122mg 0%
Valine 0.046mg 2.029mg 0%
Histidine 0.016mg 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
83%
Soybean raw
Minerals Daily Need Coverage Score
8%
Whey
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 2.19g)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 2.654g)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.2)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.