Soybean vs. Porridge — In-Depth Nutrition Comparison

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Important differences between soybeans and porridge

Porridge has less copper, manganese, phosphorus, fiber, vitamin B2, magnesium, iron, vitamin B6, vitamin K, and potassium.
Soybeans' daily need coverage for copper is 41% more.
Porridge has a higher glycemic index than soybeans.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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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

Porridge

Contains more MagnesiumMagnesium	+1620%
Contains more CalciumCalcium	+17.2%
Contains more PotassiumPotassium	+3118.8%
Contains more IronIron	+37.4%
Contains more CopperCopper	+917.5%
Contains more ZincZinc	+784.6%
Contains more PhosphorusPhosphorus	+1533.3%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+160.7%

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

Porridge

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1650%
Contains more Vitamin B1Vitamin B1	+181.8%
Contains more Vitamin B2Vitamin B2	+1040%
Contains more Vitamin B5Vitamin B5	+152.1%
Contains more Vitamin B6Vitamin B6	+1700%
Contains more Vitamin KVitamin K	+19100%
Contains more FolateFolate	+350%

Contains more Vitamin B3Vitamin B3

+30.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.407mg	0.04mg	41%
Manganese	0.824mg	0mg	36%
Protein	18.21g	1.44g	34%
Phosphorus	245mg	15mg	33%
Polyunsaturated fat	5.064g	0.114g	33%
Fiber	6g	0.5g	22%
Vitamin B2	0.285mg	0.025mg	20%
Magnesium	86mg	5mg	19%
Iron	5.14mg	3.74mg	18%
Vitamin B6	0.234mg	0.013mg	17%
Vitamin K	19.2µg	0.1µg	16%
Potassium	515mg	16mg	15%
Fats	8.97g	0.21g	13%
Folate	54µg	12µg	11%
Zinc	1.15mg	0.13mg	9%
Choline	47.5mg		9%
Selenium	7.3µg	2.8µg	8%
Vitamin B1	0.155mg	0.055mg	8%
Calories	172kcal	50kcal	6%
Saturated fat	1.297g	0.033g	6%
Monounsaturated fat	1.981g	0.028g	5%
Vitamin C	1.7mg	0mg	2%
Calcium	102mg	87mg	2%
Vitamin E	0.35mg	0.02mg	2%
Vitamin B5	0.179mg	0.071mg	2%
Carbs	8.36g	10.52g	1%
Vitamin B3	0.399mg	0.52mg	1%
Protein per 100 calories	11g	2.9g	N/A
Calories per 10 g protein	94kcal	347kcal	N/A
Weight per 100 calories	58g	200g	N/A
Unsaturated / Saturated Fat ratio	5.4	4.3	N/A
Net carbs	2.36g	10.02g	N/A
Sugar	3g	0.03g	N/A
Sodium	1mg	6mg	0%
Tryptophan	0.242mg	0.02mg	0%
Threonine	0.723mg	0.045mg	0%
Isoleucine	0.807mg	0.063mg	0%
Leucine	1.355mg	0.11mg	0%
Lysine	1.108mg	0.037mg	0%
Methionine	0.224mg	0.027mg	0%
Phenylalanine	0.869mg	0.078mg	0%
Valine	0.831mg	0.07mg	0%
Histidine	0.449mg	0.033mg	0%