Soybean vs. Cereal — In-Depth Nutrition Comparison

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What are the differences between soybeans and cereal?

Soybeans are higher in copper; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
Cereal's daily need coverage for vitamin B1 is 511% more.
Cereal contains 3 times less copper than soybeans. Soybeans contain 0.407mg of copper, while cereal contains 0.137mg.
Soybeans have less sodium.
Soybeans have a lower glycemic index (14) than cereal (69).

We used Soybeans, mature cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

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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.

Soybean

Cereal

Contains more MagnesiumMagnesium	+352.6%
Contains more CalciumCalcium	+920%
Contains more PotassiumPotassium	+390.5%
Contains more CopperCopper	+197.1%
Contains more PhosphorusPhosphorus	+218.2%
Contains less SodiumSodium	-99.9%
Contains more SeleniumSelenium	+15.9%

Contains more IronIron	+562.6%
Contains more ZincZinc	+560.9%

~equal in Manganese ~0.79mg

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.

Soybean

Cereal

Contains more Vitamin EVitamin E	+337.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+2164.7%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+3956.8%
Contains more Vitamin B2Vitamin B2	+1257.9%
Contains more Vitamin B3Vitamin B3	+7323.6%
Contains more Vitamin B5Vitamin B5	+26.3%
Contains more Vitamin B6Vitamin B6	+2458.1%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.155mg	6.288mg	511%
Vitamin B6	0.234mg	5.986mg	442%
Iron	5.14mg	34.06mg	362%
Vitamin B2	0.285mg	3.87mg	276%
Vitamin B3	0.399mg	29.62mg	183%
Vitamin A	0µg	814µg	90%
Zinc	1.15mg	7.6mg	59%
Vitamin C	1.7mg	38.5mg	41%
Sodium	1mg	795mg	35%
Polyunsaturated fat	5.064g	0.354g	31%
Copper	0.407mg	0.137mg	30%
Carbs	8.36g	86.85g	26%
Protein	18.21g	6.06g	24%
Phosphorus	245mg	77mg	24%
Fiber	6g	1.4g	18%
Magnesium	86mg	19mg	16%
Vitamin K	19.2µg	0µg	16%
Folate	54µg		14%
Fats	8.97g	1.08g	12%
Potassium	515mg	105mg	12%
Calories	172kcal	378kcal	10%
Calcium	102mg	10mg	9%
Choline	47.5mg		9%
Saturated fat	1.297g	0.26g	5%
Monounsaturated fat	1.981g	0.204g	4%
Vitamin E	0.35mg	0.08mg	2%
Selenium	7.3µg	6.3µg	2%
Manganese	0.824mg	0.79mg	1%
Vitamin B5	0.179mg	0.226mg	1%
Protein per 100 calories	11g	1.6g	N/A
Calories per 10 g protein	94kcal	624kcal	N/A
Weight per 100 calories	58g	26g	N/A
Unsaturated / Saturated Fat ratio	5.4	2.1	N/A
Net carbs	2.36g	85.45g	N/A
Sugar	3g	10.35g	N/A
Tryptophan	0.242mg	0.066mg	0%
Threonine	0.723mg	0.241mg	0%
Isoleucine	0.807mg	0.26mg	0%
Leucine	1.355mg	0.767mg	0%
Lysine	1.108mg	0.113mg	0%
Methionine	0.224mg	0.13mg	0%
Phenylalanine	0.869mg	0.365mg	0%
Valine	0.831mg	0.344mg	0%
Histidine	0.449mg	0.162mg	0%
Fructose		0.26g	0%