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Soybean raw vs. Soybean meal — In-Depth Nutrition Comparison

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What are the differences between soybean raw and soybean meal?

  • Soybean raw is higher in vitamin B2, selenium, iron, folate, and vitamin B1; however, soybean meal is richer in manganese, copper, vitamin B5, potassium, and vitamin B6.
  • Soybean meal's daily need coverage for manganese is 56% more.
  • Soybean meal contains 5 times less selenium than soybean raw. Soybean raw contains 17.8µg of selenium, while soybean meal contains 3.3µg.
  • Soybean raw has a lower glycemic index (14) than soybean meal (68).

We used Soybeans, mature seeds, raw and Soy meal, defatted, raw types in this article.

Infographic

Soybean raw vs Soybean meal 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
Contains more CalciumCalcium +13.5%
Contains more IronIron +14.6%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +439.4%
Contains more PotassiumPotassium +38.6%
Contains more CopperCopper +20.6%
Contains more ManganeseManganese +51%
~equal in Magnesium ~306mg
~equal in Zinc ~5.06mg
~equal in Phosphorus ~701mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281%
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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +26.5%
Contains more Vitamin B2Vitamin B2 +246.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.8%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +59.4%
Contains more Vitamin B5Vitamin B5 +149.2%
Contains more Vitamin B6Vitamin B6 +50.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Soybean meal DV% diff.
Polyunsaturated fat 11.255g 1.045g 68%
Manganese 2.517mg 3.8mg 56%
Vitamin B2 0.87mg 0.251mg 48%
Vitamin K 47µg 39%
Copper 1.658mg 2mg 38%
Fiber 9.3g 37%
Fats 19.94g 2.39g 27%
Selenium 17.8µg 3.3µg 26%
Protein 36.49g 49.2g 25%
Iron 15.7mg 13.7mg 25%
Vitamin B5 0.793mg 1.976mg 24%
Choline 115.9mg 21%
Potassium 1797mg 2490mg 20%
Folate 375µg 303µg 18%
Vitamin B1 0.874mg 0.691mg 15%
Vitamin B6 0.377mg 0.569mg 15%
Saturated fat 2.884g 0.268g 12%
Monounsaturated fat 4.404g 0.409g 10%
Vitamin C 6mg 0mg 7%
Magnesium 280mg 306mg 6%
Vitamin E 0.85mg 6%
Vitamin B3 1.623mg 2.587mg 6%
Calories 446kcal 337kcal 5%
Calcium 277mg 244mg 3%
Carbs 30.16g 35.89g 2%
Zinc 4.89mg 5.06mg 2%
Net carbs 20.86g 35.89g N/A
Sugar 7.33g N/A
Phosphorus 704mg 701mg 0%
Sodium 2mg 3mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.591mg 0.653mg 0%
Threonine 1.766mg 1.952mg 0%
Isoleucine 1.971mg 2.18mg 0%
Leucine 3.309mg 3.66mg 0%
Lysine 2.706mg 2.991mg 0%
Methionine 0.547mg 0.606mg 0%
Phenylalanine 2.122mg 2.346mg 0%
Valine 2.029mg 2.243mg 0%
Histidine 1.097mg 1.212mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
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
Contains more FatsFats +734.3%
Contains more WaterWater +23.1%
Contains more ProteinProtein +34.8%
Contains more CarbsCarbs +19%
Contains more OtherOther +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +976.8%
Contains more Poly. FatPolyunsaturated fat +977%
Contains less Sat. FatSaturated fat -90.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.