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  6. White bread vs. Soybean raw

White bread vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between white bread and soybean raw?

  • The amount of copper, iron, phosphorus, manganese, folate, magnesium, potassium, vitamin B2, vitamin K, and zinc in soybean raw is higher than in white bread.
  • Soybean raw's daily need coverage for copper is 173% more.
  • Soybean raw has a lower glycemic index (14) than white bread (73).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Soybeans, mature seeds, raw types in this article.

Infographic

White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 SeleniumSelenium +23.6%
Contains more MagnesiumMagnesium +1117.4%
Contains more CalciumCalcium +92.4%
Contains more PotassiumPotassium +1326.2%
Contains more IronIron +334.9%
Contains more CopperCopper +1541.6%
Contains more ZincZinc +560.8%
Contains more PhosphorusPhosphorus +618.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +369.6%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 B3Vitamin B3 +194.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +286.4%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B2Vitamin B2 +258%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +237.8%
Contains more CholineCholine +693.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Soybean raw DV% diff.
Copper 0.101mg 1.658mg 173%
Iron 3.61mg 15.7mg 151%
Phosphorus 98mg 704mg 87%
Manganese 0.536mg 2.517mg 86%
Folate 111µg 375µg 66%
Polyunsaturated fat 1.602g 11.255g 64%
Magnesium 23mg 280mg 61%
Protein 8.85g 36.49g 55%
Potassium 126mg 1797mg 49%
Vitamin B2 0.243mg 0.87mg 48%
Vitamin K 0.2µg 47µg 39%
Zinc 0.74mg 4.89mg 38%
Vitamin B1 0.533mg 0.874mg 28%
Fiber 2.7g 9.3g 26%
Fats 3.33g 19.94g 26%
Vitamin B6 0.087mg 0.377mg 22%
Sodium 490mg 2mg 21%
Vitamin B3 4.78mg 1.623mg 20%
Choline 14.6mg 115.9mg 18%
Starch 37.17g 15%
Calcium 144mg 277mg 13%
Saturated fat 0.698g 2.884g 10%
Monounsaturated fat 0.599g 4.404g 10%
Calories 266kcal 446kcal 9%
Selenium 22µg 17.8µg 8%
Vitamin C 0mg 6mg 7%
Carbs 49.42g 30.16g 6%
Vitamin B5 0.536mg 0.793mg 5%
Vitamin E 0.22mg 0.85mg 4%
Fructose 2.43g 3%
Net carbs 46.72g 20.86g N/A
Sugar 5.67g 7.33g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.027g 0g N/A
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%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +63.9%
Contains more WaterWater +326.5%
Contains more ProteinProtein +312.3%
Contains more FatsFats +498.8%
Contains more OtherOther +146%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -75.8%
Contains more Mono. FatMonounsaturated fat +635.2%
Contains more Poly. FatPolyunsaturated fat +602.6%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.