Nutrition Comparison Tool
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Mature Soybeans (Boiled)
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Hemp Seeds (Hulled)
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Quinoa, cooked
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 10% DV 200 calories
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 10% DV 200 calories
  • Quinoa, cooked 200 calorie serving (x1) 10% DV 200 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 13% DV 10.4g
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 23% DV 17.6g
  • Quinoa, cooked 200 calorie serving (x1) 4% DV 3.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 4% DV 9.7g
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 1% DV 3.1g
  • Quinoa, cooked 200 calorie serving (x1) 13% DV 35.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 42% DV 21.2g
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 23% DV 11.4g
  • Quinoa, cooked 200 calorie serving (x1) 15% DV 7.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 0% DV 0mg
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 0% DV 0mg
  • Quinoa, cooked 200 calorie serving (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 8% DV 1.5g
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 8% DV 1.7g
  • Quinoa, cooked 200 calorie serving (x1) 2% DV 0.39g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 25% DV 7g
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 5% DV 1.4g
  • Quinoa, cooked 200 calorie serving (x1) 17% DV 4.7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 7% DV 3.5g
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 1% DV 0.54g
  • Quinoa, cooked 200 calorie serving (x1) 3% DV 1.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 33% DV 6mg
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 16% DV 2.9mg
  • Quinoa, cooked 200 calorie serving (x1) 14% DV 2.5mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 9% DV 118.6mg
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 2% DV 25.3mg
  • Quinoa, cooked 200 calorie serving (x1) 2% DV 28.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 200 calorie serving (x1) 13% DV 598.8mg
  • Hemp Seeds (Hulled) 200 calorie serving (x1) 9% DV 434mg
  • Quinoa, cooked 200 calorie serving (x1) 6% DV 286.7mg
Comparison Table

Table Legend

  1. Mature Soybeans (Boiled)
  2. Hemp Seeds (Hulled)
  3. Quinoa, cooked
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 116 36 167
Calories
(%DV)		 200
(10%)		 200
(10%)		 200
(10%)
Fat (g)
(%DV)		 10.4
(13%)		 17.6
(23%)		 3.2
(4%)
Protein (g)
(%DV)		 21.2
(42%)		 11.4
(23%)		 7.3
(15%)
Carbohydrate (g)
(%DV)		 9.7
(4%)		 3.1
(1%)		 35.5
(13%)
Sugars (g)
(%DV)		 3.5
(7%)		 0.54
(1%)		 1.5
(3%)
Fiber (g)
(%DV)		 7
(25%)		 1.4
(5%)		 4.7
(17%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.5
(8%)		 1.7
(8%)		 0.39
(2%)
Net-Carbs (g) 2.7
1.7
30.8
Trans Fatty Acids (g) 0
0
--
  Minerals
Food # 1 2 3
Weight (g) 116 36 167
Calcium (mg)
(%DV)		 118.6
(9%)		 25.3
(2%)		 28.3
(2%)
Iron, Fe (mg)
(%DV)		 6
(33%)		 2.9
(16%)		 2.5
(14%)
Potassium, K (mg)
(%DV)		 598.8
(13%)		 434
(9%)		 286.7
(6%)
Magnesium (mg)
(%DV)		 100
(24%)		 253.2
(60%)		 106.7
(25%)
Phosphorus, P (mg)
(%DV)		 284.9
(23%)		 596.7
(48%)		 253.3
(20%)
Sodium (mg)
(%DV)		 1.2
(0%)		 1.8
(0%)		 11.7
(0%)
Zinc, Zn (mg)
(%DV)		 1.3
(12%)		 3.6
(33%)		 1.8
(17%)
Copper, Cu (mg)
(%DV)		 0.47
(53%)		 0.58
(64%)		 0.32
(36%)
Manganese (mg)
(%DV)		 0.96
(42%)		 2.7
(120%)		 1.1
(46%)
Selenium, Se (mcg)
(%DV)		 8.5
(15%)		 --
(--%)		 4.7
(8%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
0
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 116 36 167
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0.36
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 2
(2%)		 0.18
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.18
(15%)		 0.46
(38%)		 0.18
(15%)
Riboflavin (B2) (mg)
(%DV)		 0.33
(25%)		 0.1
(8%)		 0.18
(14%)
Niacin (B3) (mg)
(%DV)		 0.46
(3%)		 3.3
(21%)		 0.69
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.21
(4%)		 --
(--%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.27
(16%)		 0.22
(13%)		 0.21
(12%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 62.8
(16%)		 39.8
(10%)		 70
(18%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 62.8
(16%)		 39.8
(10%)		 70
(18%)
Folate DFE (mcg)
(%)		 62.8
(16%)		 39.8
(10%)		 70
(18%)
Choline (mg)
(%DV)		 55.2
(10%)		 --
(--%)		 38.3
(7%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Retinol (mcg) 0
--
0
Carotene, beta (mcg)
(%RDA)		 5.8
(0%)		 2.5
(0%)		 5
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 10.5 4 8.3
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 0
--
88.3
Vitamin E (mg)
(%DV)		 0.41
(3%)		 0.29
(2%)		 1.1
(7%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 22.3
(19%)		 --
(--%)		 0
(0%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 116 36 167
Water (g) 72.7
1.8
119.4
Ash (g) 2
2
1
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score 4.11
11.53
3.75
  Carbohydrates
Food # 1 2 3
Weight (g) 116 36 167
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.31
--
Glucose (Dextrose) (g) --
0.07
--
Fructose (g) --
0.11
--
Lactose (g) --
0.03
--
Maltose (g) --
0.03
--
Galactose (g) --
--
--
Starch (g) --
--
29.4
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 116 36 167
Monounsaturated Fats (g) 2.303
1.953
0.88
Polyunsaturated Fats (g) 5.888
13.779
1.797
Omega 3s (g)
(%AI)		 0.695
(43%)		 3.141
(196%)		 0.142
(9%)
Omega 6s (g)
(%AI)		 5.192
(31%)		 10.379
(61%)		 1.623
(10%)
Omega 3 to Omega 6 Ratio 0.13
0.3
0.09
Omega 6 to Omega 3 Ratio 7.47
3.3
11.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 3.141
(196%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0
Docosapentaenoic Acid (DPA) (g) 0
--
0
Docosahexaenoic Acid (DHA) (g) 0
--
0.025
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
9.894
--
gamma-Linolenic Acid (GLA) (g) --
0.485
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0
Caproic (6:0) (g) 0
--
0
Caprylic Acid (8:0) (g) 0
--
0
Capric Acid (10:0) (g) 0
--
0
Lauric Acid (12:0) (g) 0
--
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.029
--
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 1.107
1.037
0.327
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.372
0.45
0.02
Arachidic Acid (20:0) (g) --
0.113
--
Behenic Acid (22:0) (g) --
0.044
--
Lignoceric Acid (24:0) (g) --
0.02
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.029
--
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 2.274
1.908
0.775
c-Oleic Acid (18:1 cis) (g) --
1.817
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.045
0.052
Docosenoic Acid (22:1) (g) 0
--
0.045
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 5.192
9.931
1.623
Conjugated Linoleic Acid (CLAs) (g) --
0.073
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.695
3.625
0.142
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0.223
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
--
0.005
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 116 36 167
Essential  
Histidine (mg)
(%RDI)		 522
(75%)		 350
(50%)		 212
(30%)
Isoleucine (mg)
(%RDI)		 938
(67%)		 465
(33%)		 262
(19%)
Leucine (mg)
(%RDI)		 1576
(58%)		 782
(29%)		 435
(16%)
Lysine (mg)
(%RDI)		 1288
(61%)		 461
(22%)		 398
(19%)
Methionine (mg)
(%RDI)		 260
(36%)		 337
(46%)		 160
(22%)
Phenylalanine (mg)
(%RDI)		 1010
(115%)		 523
(60%)		 308
(35%)
Threonine (mg)
(%RDI)		 841
(80%)		 459
(44%)		 218
(21%)
Tryptophan (mg)
(%RDI)		 281
(100%)		 133
(48%)		 87
(31%)
Valine (mg)
(%RDI)		 966
(53%)		 643
(35%)		 308
(17%)
Conditional  
Arginine (mg) 1501
1646
567
Cystine (mg)
(%RDI)		 312
(109%)		 243
(85%)		 105
(37%)
Glycine (mg) 895
583
360
Proline (mg) 1133
578
400
Tyrosine (mg)
(%RDI)		 733
(84%)		 457
(52%)		 138
(16%)
Non-Essential  
Alanine (mg) 912
553
305
Aspartic acid (mg) 2434
1324
588
Betaine (mg) --
--
--
Glutamic acid (mg) 3749
2267
967
Hydroxyproline (mg) --
--
--
Serine (mg) 1122
620
293
Data Source
Mature Soybeans (Boiled)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Hemp Seeds (Hulled)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.