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Soybean vs. Soybean — In-Depth Nutrition Comparison

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How are soybeans and soybeans different?

    Soybeans, mature cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt types were used in this article.

    Infographic

    Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
    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%
    ~equal in Magnesium ~86mg
    ~equal in Calcium ~102mg
    ~equal in Potassium ~515mg
    ~equal in Iron ~5.14mg
    ~equal in Copper ~0.407mg
    ~equal in Zinc ~1.15mg
    ~equal in Phosphorus ~245mg
    ~equal in Sodium ~1mg
    ~equal in Manganese ~0.824mg
    ~equal in Selenium ~7.3µg

    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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
    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%
    ~equal in Vitamin C ~1.7mg
    ~equal in Vitamin A ~0µg
    ~equal in Vitamin E ~0.35mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.155mg
    ~equal in Vitamin B2 ~0.285mg
    ~equal in Vitamin B3 ~0.399mg
    ~equal in Vitamin B5 ~0.179mg
    ~equal in Vitamin B6 ~0.234mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~19.2µg
    ~equal in Folate ~54µg
    ~equal in Choline ~47.5mg

    All nutrients comparison - raw data values

    Nutrient Soybean Soybean DV% diff.
    Calories 172kcal 172kcal 0%
    Protein 18.21g 18.21g 0%
    Fats 8.97g 8.97g 0%
    Vitamin C 1.7mg 1.7mg 0%
    Net carbs 2.36g 2.36g N/A
    Carbs 8.36g 8.36g 0%
    Magnesium 86mg 86mg 0%
    Calcium 102mg 102mg 0%
    Potassium 515mg 515mg 0%
    Iron 5.14mg 5.14mg 0%
    Sugar 3g 3g N/A
    Fiber 6g 6g 0%
    Copper 0.407mg 0.407mg 0%
    Zinc 1.15mg 1.15mg 0%
    Phosphorus 245mg 245mg 0%
    Sodium 1mg 1mg 0%
    Vitamin E 0.35mg 0.35mg 0%
    Manganese 0.824mg 0.824mg 0%
    Selenium 7.3µg 7.3µg 0%
    Vitamin B1 0.155mg 0.155mg 0%
    Vitamin B2 0.285mg 0.285mg 0%
    Vitamin B3 0.399mg 0.399mg 0%
    Vitamin B5 0.179mg 0.179mg 0%
    Vitamin B6 0.234mg 0.234mg 0%
    Vitamin K 19.2µg 19.2µg 0%
    Folate 54µg 54µg 0%
    Choline 47.5mg 47.5mg 0%
    Saturated fat 1.297g 1.297g 0%
    Monounsaturated fat 1.981g 1.981g 0%
    Polyunsaturated fat 5.064g 5.064g 0%
    Tryptophan 0.242mg 0.242mg 0%
    Threonine 0.723mg 0.723mg 0%
    Isoleucine 0.807mg 0.807mg 0%
    Leucine 1.355mg 1.355mg 0%
    Lysine 1.108mg 1.108mg 0%
    Methionine 0.224mg 0.224mg 0%
    Phenylalanine 0.869mg 0.869mg 0%
    Valine 0.831mg 0.831mg 0%
    Histidine 0.449mg 0.449mg 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    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
    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
    ~equal in Protein ~18.21g
    ~equal in Fats ~8.97g
    ~equal in Carbs ~8.36g
    ~equal in Water ~62.55g
    ~equal in Other ~1.91g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    16% 24% 61%
    Saturated fat: Sat. Fat 1.297 g
    Monounsaturated fat: Mono. Fat 1.981 g
    Polyunsaturated fat: Poly. Fat 5.064 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
    ~equal in Saturated fat ~1.297g
    ~equal in Monounsaturated fat ~1.981g
    ~equal in Polyunsaturated fat ~5.064g

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    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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.