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Soybean nutrition, glycemic index, calories, net carbs & more

Soybeans, mature seeds, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Soybean

Soybean
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
14 (low)
Insulin index ⓘ
N/A
Calories
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)
99% Protein
96% Iron
94% Potassium
92% Phosphorus
91% Calcium
Explanation: The given food contains more Protein than 99% of foods. Note that this food itself is richer in Protein than it is in any other nutrient. Similarly, it is relatively rich in Iron, Potassium, Phosphorus, and Calcium.

Soybean Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
14

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 84% 589% 200% 302% 159% 1% 134% 553% 329% 98% 64%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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

37% 20% 31% 9% 5%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 634% 505% 423% 364% 387% 157% 364% 335% 471%
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

2.884% 4.404% 11.255%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g

Fiber content ratio for Soybean

7.33% 9.3% 13.53%
Sugar: 7.33 g
Fiber: 9.3 g
Other: 13.53 g

All nutrients for Soybean per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 31% 20.86g 2.6 times less than Chocolate Chocolate
Protein 87% 1% 36.49g 12.9 times more than Broccoli Broccoli
Fats 31% 15% 19.94g 1.7 times less than Cheese Cheese
Carbs 10% 27% 30.16g 1.1 times more than Rice Rice
Calories 22% 11% 446kcal 9.5 times more than Orange Orange
Sugar N/A 44% 7.33g 1.2 times less than Coca-Cola Coca-Cola
Fiber 37% 12% 9.3g 3.9 times more than Orange Orange
Calcium 28% 9% 277mg 2.2 times more than Milk Milk
Iron 196% 4% 15.7mg 6 times more than Beef Beef
Magnesium 67% 9% 280mg 2 times more than Almond Almond
Phosphorus 101% 8% 704mg 3.9 times more than Chicken meat Chicken meat
Potassium 53% 6% 1797mg 12.2 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 44% 19% 4.89mg 1.3 times less than Beef Beef
Copper 184% 15% 1.66mg 11.7 times more than Shiitake Shiitake
Vitamin A 0% 58% 22IU 759.4 times less than Carrot Carrot
Vitamin E 6% 49% 0.85mg 1.7 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 7% 28% 6mg 8.8 times less than Lemon Lemon
Vitamin B1 73% 11% 0.87mg 3.3 times more than Pea Pea
Vitamin B2 67% 11% 0.87mg 6.7 times more than Avocado Avocado
Vitamin B3 10% 61% 1.62mg 5.9 times less than Turkey meat Turkey meat
Vitamin B5 16% 42% 0.79mg 1.4 times less than Sunflower seed Sunflower seed
Vitamin B6 29% 34% 0.38mg 3.2 times more than Oat Oat
Folate 94% 16% 375µg 6.1 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 39% 44% 47µg 2.2 times less than Broccoli Broccoli
Tryptophan 0% 42% 0.59mg 1.9 times more than Chicken meat Chicken meat
Threonine 0% 42% 1.77mg 2.5 times more than Beef Beef
Isoleucine 0% 42% 1.97mg 2.2 times more than Salmon Salmon
Leucine 0% 42% 3.31mg 1.4 times more than Tuna Tuna
Lysine 0% 44% 2.71mg 6 times more than Tofu Tofu
Methionine 0% 62% 0.55mg 5.7 times more than Quinoa Quinoa
Phenylalanine 0% 42% 2.12mg 3.2 times more than Egg Egg
Valine 0% 42% 2.03mg Equal to Soybean Soybean
Histidine 0% 44% 1.1mg 1.5 times more than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 14% 39% 2.88g 2 times less than Beef Beef
Monounsaturated Fat N/A 35% 4.4g 2.2 times less than Avocado Avocado
Polyunsaturated fat N/A 11% 11.26g 4.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 446
% Daily Value*
31%
Total Fat 20g
14%
Saturated Fat 3g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Soybean nutrition infographic

Soybean nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients

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