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  6. Zucchini vs. Soybean raw

Zucchini vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on the differences between zucchini and soybean raw

  • Soybean raw is higher than zucchini in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw covers your daily iron needs 192% more than zucchini.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Soybeans, mature seeds, raw.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +1455.6%
Contains more CalciumCalcium +1631.3%
Contains more PotassiumPotassium +588.5%
Contains more IronIron +4143.2%
Contains more CopperCopper +3028.3%
Contains more ZincZinc +1428.1%
Contains more PhosphorusPhosphorus +1752.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1322%
Contains more SeleniumSelenium +8800%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +198.3%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +1842.2%
Contains more Vitamin B2Vitamin B2 +825.5%
Contains more Vitamin B3Vitamin B3 +259.9%
Contains more Vitamin B5Vitamin B5 +288.7%
Contains more Vitamin B6Vitamin B6 +131.3%
Contains more Vitamin KVitamin K +993%
Contains more FolateFolate +1462.5%
Contains more CholineCholine +1120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Soybean raw DV% diff.
Iron 0.37mg 15.7mg 192%
Copper 0.053mg 1.658mg 178%
Manganese 0.177mg 2.517mg 102%
Phosphorus 38mg 704mg 95%
Folate 24µg 375µg 88%
Polyunsaturated fat 0.091g 11.255g 74%
Protein 1.21g 36.49g 71%
Vitamin B1 0.045mg 0.874mg 69%
Magnesium 18mg 280mg 62%
Vitamin B2 0.094mg 0.87mg 60%
Potassium 261mg 1797mg 45%
Zinc 0.32mg 4.89mg 42%
Vitamin K 4.3µg 47µg 36%
Fiber 1g 9.3g 33%
Selenium 0.2µg 17.8µg 32%
Fats 0.32g 19.94g 30%
Calcium 16mg 277mg 26%
Calories 17kcal 446kcal 21%
Choline 9.5mg 115.9mg 19%
Vitamin B6 0.163mg 0.377mg 16%
Vitamin C 17.9mg 6mg 13%
Saturated fat 0.084g 2.884g 13%
Vitamin B5 0.204mg 0.793mg 12%
Monounsaturated fat 0.011g 4.404g 11%
Carbs 3.11g 30.16g 9%
Vitamin B3 0.451mg 1.623mg 7%
Vitamin E 0.12mg 0.85mg 5%
Fructose 1.38g 2%
Vitamin A 10µg 1µg 1%
Net carbs 2.11g 20.86g N/A
Sugar 2.5g 7.33g N/A
Sodium 8mg 2mg 0%
Tryptophan 0.01mg 0.591mg 0%
Threonine 0.029mg 1.766mg 0%
Isoleucine 0.044mg 1.971mg 0%
Leucine 0.071mg 3.309mg 0%
Lysine 0.067mg 2.706mg 0%
Methionine 0.018mg 0.547mg 0%
Phenylalanine 0.043mg 2.122mg 0%
Valine 0.054mg 2.029mg 0%
Histidine 0.026mg 1.097mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +1010%
Contains more ProteinProtein +2915.7%
Contains more FatsFats +6131.3%
Contains more CarbsCarbs +869.8%
Contains more OtherOther +754.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -97.1%
Contains more Mono. FatMonounsaturated fat +39936.4%
Contains more Poly. FatPolyunsaturated fat +12268.1%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.