Soybean vs. Rye — In-Depth Nutrition Comparison

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Differences between soybeans and rye

Soybeans have more iron and vitamin K, while rye has more manganese, fiber, vitamin B5, vitamin B3, zinc, vitamin B1, phosphorus, and selenium.
Rye's daily need coverage for manganese is 76% higher.
Rye contains 3 times less vitamin K than soybeans. Soybeans contain 19.2µg of vitamin K, while rye contains 5.9µg.
Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of rye is 34.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Rye grain.

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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

Rye

Contains more CalciumCalcium	+325%
Contains more IronIron	+95.4%
Contains less SodiumSodium	-50%

Contains more MagnesiumMagnesium	+27.9%
Contains more ZincZinc	+130.4%
Contains more PhosphorusPhosphorus	+35.5%
Contains more ManganeseManganese	+212.7%
Contains more SeleniumSelenium	+90.4%

~equal in Potassium ~510mg

~equal in Copper ~0.367mg

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

Rye

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+13.5%
Contains more Vitamin KVitamin K	+225.4%
Contains more FolateFolate	+42.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+142.9%
Contains more Vitamin B1Vitamin B1	+103.9%
Contains more Vitamin B3Vitamin B3	+970.2%
Contains more Vitamin B5Vitamin B5	+713.4%
Contains more Vitamin B6Vitamin B6	+25.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.824mg	2.577mg	76%
Fiber	6g	15.1g	36%
Iron	5.14mg	2.63mg	31%
Polyunsaturated fat	5.064g	0.767g	29%
Vitamin B5	0.179mg	1.456mg	26%
Vitamin B3	0.399mg	4.27mg	24%
Carbs	8.36g	75.86g	23%
Protein	18.21g	10.34g	16%
Zinc	1.15mg	2.65mg	14%
Vitamin B1	0.155mg	0.316mg	13%
Phosphorus	245mg	332mg	12%
Selenium	7.3µg	13.9µg	12%
Fats	8.97g	1.63g	11%
Vitamin K	19.2µg	5.9µg	11%
Calories	172kcal	338kcal	8%
Calcium	102mg	24mg	8%
Magnesium	86mg	110mg	6%
Vitamin B6	0.234mg	0.294mg	5%
Saturated fat	1.297g	0.197g	5%
Copper	0.407mg	0.367mg	4%
Folate	54µg	38µg	4%
Monounsaturated fat	1.981g	0.208g	4%
Vitamin E	0.35mg	0.85mg	3%
Vitamin B2	0.285mg	0.251mg	3%
Choline	47.5mg	30.4mg	3%
Vitamin C	1.7mg	0mg	2%
Protein per 100 calories	11g	3.1g	N/A
Calories per 10 g protein	94kcal	327kcal	N/A
Weight per 100 calories	58g	30g	N/A
Unsaturated / Saturated Fat ratio	5.4	4.9	N/A
Net carbs	2.36g	60.76g	N/A
Potassium	515mg	510mg	0%
Sugar	3g	0.98g	N/A
Sodium	1mg	2mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.242mg	0.108mg	0%
Threonine	0.723mg	0.289mg	0%
Isoleucine	0.807mg	0.208mg	0%
Leucine	1.355mg	0.563mg	0%
Lysine	1.108mg	0.286mg	0%
Methionine	0.224mg	0.153mg	0%
Phenylalanine	0.869mg	0.435mg	0%
Valine	0.831mg	0.317mg	0%
Histidine	0.449mg	0.189mg	0%
Fructose		0.11g	0%