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Soybean meal vs. Soybean — In-Depth Nutrition Comparison

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How are soybean meal and soybeans different?

  • Soybeans contain less copper, manganese, iron, phosphorus, folate, potassium, magnesium, vitamin B1, vitamin B5, and zinc than soybean meal.
  • Soybean meal covers your daily need for copper, 177% more than soybeans.
  • Soybean meal has 11 times more vitamin B5 than soybeans. Soybean meal has 1.976mg of vitamin B5, while soybeans have 0.179mg.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of soybeans is 14.

Soy meal, defatted, raw and Soybeans, mature cooked, boiled, without salt types were used in this article.

Infographic

Soybean meal vs Soybean infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +255.8%
Contains more CalciumCalcium +139.2%
Contains more PotassiumPotassium +383.5%
Contains more IronIron +166.5%
Contains more CopperCopper +391.4%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +186.1%
Contains more ManganeseManganese +361.2%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +121.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +345.8%
Contains more Vitamin B3Vitamin B3 +548.4%
Contains more Vitamin B5Vitamin B5 +1003.9%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more FolateFolate +461.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +13.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more ProteinProtein +170.2%
Contains more CarbsCarbs +329.3%
Contains more OtherOther +192.1%
Contains more FatsFats +275.3%
Contains more WaterWater +801.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +384.4%
Contains more Poly. FatPolyunsaturated fat +384.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Soybean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Soybean DV% diff.
Copper 2mg 0.407mg 177%
Manganese 3.8mg 0.824mg 129%
Iron 13.7mg 5.14mg 107%
Phosphorus 701mg 245mg 65%
Folate 303µg 54µg 62%
Protein 49.2g 18.21g 62%
Potassium 2490mg 515mg 58%
Magnesium 306mg 86mg 52%
Vitamin B1 0.691mg 0.155mg 45%
Vitamin B5 1.976mg 0.179mg 36%
Zinc 5.06mg 1.15mg 36%
Polyunsaturated fat 1.045g 5.064g 27%
Vitamin B6 0.569mg 0.234mg 26%
Fiber 6g 24%
Vitamin K 19.2µg 16%
Calcium 244mg 102mg 14%
Vitamin B3 2.587mg 0.399mg 14%
Fats 2.39g 8.97g 10%
Carbs 35.89g 8.36g 9%
Choline 47.5mg 9%
Calories 337kcal 172kcal 8%
Selenium 3.3µg 7.3µg 7%
Saturated fat 0.268g 1.297g 5%
Monounsaturated fat 0.409g 1.981g 4%
Vitamin B2 0.251mg 0.285mg 3%
Vitamin C 0mg 1.7mg 2%
Vitamin E 0.35mg 2%
Net carbs 35.89g 2.36g N/A
Sugar 3g N/A
Sodium 3mg 1mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.653mg 0.242mg 0%
Threonine 1.952mg 0.723mg 0%
Isoleucine 2.18mg 0.807mg 0%
Leucine 3.66mg 1.355mg 0%
Lysine 2.991mg 1.108mg 0%
Methionine 0.606mg 0.224mg 0%
Phenylalanine 2.346mg 0.869mg 0%
Valine 2.243mg 0.831mg 0%
Histidine 1.212mg 0.449mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
58%
Soybean meal
23%
Soybean
Minerals Daily Need Coverage Score
264%
Soybean meal
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 3g)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 1.029g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $3.4)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.

  1. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.