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

Soybean raw vs. Parmesan — In-Depth Nutrition Comparison

Compare

Significant differences between soybean raw and parmesan

  • Soybean raw has more iron, copper, manganese, folate, vitamin B1, and magnesium; however, parmesan is richer in vitamin B12 and calcium.
  • Soybean raw covers your daily iron needs 190% more than parmesan.
  • Parmesan has 63 times less folate than soybean raw. Soybean raw has 375µg of folate, while parmesan has 6µg.
  • Soybean raw contains less saturated fat.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Cheese, parmesan, grated.

Infographic

Soybean raw vs Parmesan 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +723.5%
Contains more PotassiumPotassium +898.3%
Contains more IronIron +3104.1%
Contains more CopperCopper +4045%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +12.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +3445.1%
Contains more CalciumCalcium +207.9%
Contains more SeleniumSelenium +93.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +60.4%
Contains more Vitamin B1Vitamin B1 +3261.5%
Contains more Vitamin B2Vitamin B2 +143%
Contains more Vitamin B3Vitamin B3 +1928.8%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin B6Vitamin B6 +365.4%
Contains more Vitamin KVitamin K +2664.7%
Contains more FolateFolate +6150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +26100%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean raw Parmesan DV% diff.
Iron 15.7mg 0.49mg 190%
Copper 1.658mg 0.04mg 180%
Manganese 2.517mg 0.071mg 106%
Folate 375µg 6µg 92%
Sodium 2mg 1804mg 78%
Vitamin B1 0.874mg 0.026mg 71%
Polyunsaturated fat 11.255g 1.386g 66%
Magnesium 280mg 34mg 59%
Calcium 277mg 853mg 58%
Vitamin B12 0µg 1.4µg 58%
Saturated fat 2.884g 15.371g 57%
Potassium 1797mg 180mg 48%
Vitamin B2 0.87mg 0.358mg 39%
Vitamin K 47µg 1.7µg 38%
Fiber 9.3g 0g 37%
Selenium 17.8µg 34.4µg 30%
Cholesterol 0mg 86mg 29%
Vitamin A 1µg 262µg 29%
Vitamin B6 0.377mg 0.081mg 23%
Choline 115.9mg 14.1mg 19%
Protein 36.49g 28.42g 16%
Fats 19.94g 27.84g 12%
Phosphorus 704mg 627mg 11%
Vitamin B3 1.623mg 0.08mg 10%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.793mg 0.45mg 7%
Monounsaturated fat 4.404g 7.13g 7%
Zinc 4.89mg 4.2mg 6%
Carbs 30.16g 13.91g 5%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.85mg 0.53mg 2%
Calories 446kcal 420kcal 1%
Protein per 100 calories 8.2g 6.8g N/A
Calories per 10 g protein 122kcal 148kcal N/A
Weight per 100 calories 22g 24g N/A
Unsaturated / Saturated Fat ratio 5.4 0.55 N/A
Net carbs 20.86g 13.91g N/A
Sugar 7.33g 0.07g N/A
Trans fat 0g 0.876g N/A
Tryptophan 0.591mg 0.383mg 0%
Threonine 1.766mg 1.075mg 0%
Isoleucine 1.971mg 1.455mg 0%
Leucine 3.309mg 2.747mg 0%
Lysine 2.706mg 2.201mg 0%
Methionine 0.547mg 0.751mg 0%
Phenylalanine 2.122mg 1.538mg 0%
Valine 2.029mg 1.865mg 0%
Histidine 1.097mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more ProteinProtein +28.4%
Contains more CarbsCarbs +116.8%
Contains more FatsFats +39.6%
Contains more WaterWater +165.2%
Contains more OtherOther +47.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -81.2%
Contains more Poly. FatPolyunsaturated fat +712%
Contains more Mono. FatMonounsaturated fat +61.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.