Soybean raw nutrition: calories, carbs, GI, protein, fiber, fats
Soybeans, mature seeds, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Soybean raw
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
14 (low) |
| Glycemic load | 5 (low) |
| Calories ⓘ Calories per 100-gram serving | 446 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 20.86 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (186 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -4.7 (alkaline) |
Protein ⓘHigher in Protein content than 99% of foods
Iron ⓘHigher in Iron content than 96% of foods
Potassium ⓘHigher in Potassium content than 94% of foods
Phosphorus ⓘHigher in Phosphorus content than 92% of foods
Calcium ⓘHigher in Calcium content than 91% of foods
Soybean raw calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 446 | |
| Calories in 1 cup | 830 | 186 g |
Soybean raw Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Soybean raw Glycemic load (GL)
Mineral coverage chart
Calcium:
277 mg of 1,000 mg
28%
Iron:
15.7 mg of 8 mg
196%
Magnesium:
280 mg of 420 mg
67%
Phosphorus:
704 mg of 700 mg
101%
Potassium:
1797 mg of 3,400 mg
53%
Sodium:
2 mg of 2,300 mg
0%
Zinc:
4.89 mg of 11 mg
44%
Copper:
1.658 mg of 1 mg
184%
Manganese:
2.517 mg of 2 mg
109%
Selenium:
17.8 µg of 55 µg
32%
Choline:
115.9 mg of 550 mg
21%
Mineral chart - relative view
Iron
15.7 mg
TOP 4%
Potassium
1797 mg
TOP 6%
Phosphorus
704 mg
TOP 8%
Calcium
277 mg
TOP 9%
Magnesium
280 mg
TOP 9%
Copper
1.658 mg
TOP 15%
Zinc
4.89 mg
TOP 19%
Manganese
2.517 mg
TOP 27%
Choline
115.9 mg
TOP 48%
Selenium
17.8 µg
TOP 49%
Sodium
2 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
22 IU of 5,000 IU
0%
Vitamin E :
0.85 mg of 15 mg
6%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
6 mg of 90 mg
7%
Vitamin B1:
0.874 mg of 1 mg
73%
Vitamin B2:
0.87 mg of 1 mg
67%
Vitamin B3:
1.623 mg of 16 mg
10%
Vitamin B5:
0.793 mg of 5 mg
16%
Vitamin B6:
0.377 mg of 1 mg
29%
Folate:
375 µg of 400 µg
94%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
47 µg of 120 µg
39%
Vitamin chart - relative view
Vitamin B1
0.874 mg
TOP 11%
Vitamin B2
0.87 mg
TOP 11%
Folate
375 µg
TOP 16%
Vitamin C
6 mg
TOP 28%
Vitamin B6
0.377 mg
TOP 34%
Vitamin B5
0.793 mg
TOP 42%
Vitamin K
47 µg
TOP 44%
Vitamin E
0.85 mg
TOP 49%
Vitamin A
22 IU
TOP 58%
Vitamin B3
1.623 mg
TOP 61%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 73%
36.49 g of 50 g
73%
Fats:
Daily Value: 31%
19.94 g of 65 g
31%
Carbs:
Daily Value: 10%
30.16 g of 300 g
10%
Water:
Daily Value: 0%
8.54 g of 2,000 g
0%
Other:
4.87 g
Protein quality breakdown
Tryptophan:
591 mg of 280 mg
211%
Threonine:
1766 mg of 1,050 mg
168%
Isoleucine:
1971 mg of 1,400 mg
141%
Leucine:
3309 mg of 2,730 mg
121%
Lysine:
2706 mg of 2,100 mg
129%
Methionine:
547 mg of 1,050 mg
52%
Phenylalanine:
2122 mg of 1,750 mg
121%
Valine:
2029 mg of 1,820 mg
111%
Histidine:
1097 mg of 700 mg
157%
Fat type information
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Fiber content ratio for Soybean raw
Sugar:
7.33 g
Fiber:
9.3 g
Other:
13.53 g
All nutrients for Soybean raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 446kcal | 22% | 11% |
9.5 times more than Orange
|
| Protein | 36.49g | 87% | 1% |
12.9 times more than Broccoli
|
| Fats | 19.94g | 31% | 15% |
1.7 times less than Cheddar Cheese
|
| Vitamin C | 6mg | 7% | 28% |
8.8 times less than Lemon
|
| Net carbs | 20.86g | N/A | 31% |
2.6 times less than Chocolate
|
| Carbs | 30.16g | 10% | 27% |
1.1 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 15.7mg | 196% | 4% |
6 times more than Beef broiled
|
| Calcium | 277mg | 28% | 9% |
2.2 times more than Milk
|
| Potassium | 1797mg | 53% | 6% |
12.2 times more than Cucumber
|
| Magnesium | 280mg | 67% | 9% |
2 times more than Almond
|
| Sugar | 7.33g | N/A | 44% |
1.2 times less than Coca-Cola
|
| Fiber | 9.3g | 37% | 12% |
3.9 times more than Orange
|
| Copper | 1.66mg | 184% | 15% |
11.7 times more than Shiitake
|
| Zinc | 4.89mg | 44% | 19% |
1.3 times less than Beef broiled
|
| Phosphorus | 704mg | 101% | 8% |
3.9 times more than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 22IU | 0% | 58% |
759.4 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 0.85mg | 6% | 49% |
1.7 times less than Kiwifruit
|
| Selenium | 17.8µg | 32% | 49% | |
| Manganese | 2.52mg | 109% | 27% | |
| Vitamin B1 | 0.87mg | 73% | 11% |
3.3 times more than Pea raw
|
| Vitamin B2 | 0.87mg | 67% | 11% |
6.7 times more than Avocado
|
| Vitamin B3 | 1.62mg | 10% | 61% |
5.9 times less than Turkey meat
|
| Vitamin B5 | 0.79mg | 16% | 42% |
1.4 times less than Sunflower seed
|
| Vitamin B6 | 0.38mg | 29% | 34% |
3.2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 47µg | 39% | 44% |
2.2 times less than Broccoli
|
| Folate | 375µg | 94% | 16% |
6.1 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 2.88g | 14% | 39% |
2 times less than Beef broiled
|
| Monounsaturated Fat | 4.4g | N/A | 35% |
2.2 times less than Avocado
|
| Polyunsaturated fat | 11.26g | N/A | 11% |
4.2 times less than Walnut
|
| Tryptophan | 0.59mg | 0% | 42% |
1.9 times more than Chicken meat
|
| Threonine | 1.77mg | 0% | 42% |
2.5 times more than Beef broiled
|
| Isoleucine | 1.97mg | 0% | 42% |
2.2 times more than Salmon raw
|
| Leucine | 3.31mg | 0% | 42% |
1.4 times more than Tuna Bluefin
|
| Lysine | 2.71mg | 0% | 44% |
6 times more than Tofu
|
| Methionine | 0.55mg | 0% | 62% |
5.7 times more than Quinoa
|
| Phenylalanine | 2.12mg | 0% | 42% |
3.2 times more than Egg
|
| Valine | 2.03mg | 0% | 42% |
Equal to Soybean raw
|
| Histidine | 1.1mg | 0% | 44% |
1.5 times more than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 446
% Daily Value*
31%
Total Fat
20g
14%
Saturated Fat 3g
0%
Cholesterol 0mg
0%
Sodium 2mg
10%
Total Carbohydrate
30g
36%
Dietary Fiber
9g
Total Sugars g
Includes ? g Added Sugars
Protein
36g
Vitamin D
0mcg
0%
Calcium
277mg
28%
Iron
16mg
200%
Potassium
1,797mg
0%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
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.