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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

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)
TOP 1% Protein ⓘHigher in Protein content than 99% of foods
TOP 4% Iron ⓘHigher in Iron content than 96% of foods
TOP 6% Potassium ⓘHigher in Potassium content than 94% of foods
TOP 8% Phosphorus ⓘHigher in Phosphorus content than 92% of foods
TOP 9% 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.
14

Soybean raw Glycemic load (GL)

5

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
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%

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%
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 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 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%
Choline: 115.9 mg of 550 mg 21%
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%
Choline
115.9 mg
TOP 48%
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

36% 20% 30% 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

16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g

Fiber content ratio for Soybean raw

24% 31% 45%
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 OrangeOrange
Protein 36.49g 87% 1% 12.9 times more than BroccoliBroccoli
Fats 19.94g 31% 15% 1.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 6mg 7% 28% 8.8 times less than LemonLemon
Net carbs 20.86g N/A 31% 2.6 times less than ChocolateChocolate
Carbs 30.16g 10% 27% 1.1 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 15.7mg 196% 4% 6 times more than Beef broiledBeef broiled
Calcium 277mg 28% 9% 2.2 times more than MilkMilk
Potassium 1797mg 53% 6% 12.2 times more than CucumberCucumber
Magnesium 280mg 67% 9% 2 times more than AlmondAlmond
Sugar 7.33g N/A 44% 1.2 times less than Coca-ColaCoca-Cola
Fiber 9.3g 37% 12% 3.9 times more than OrangeOrange
Copper 1.66mg 184% 15% 11.7 times more than ShiitakeShiitake
Zinc 4.89mg 44% 19% 1.3 times less than Beef broiledBeef broiled
Phosphorus 704mg 101% 8% 3.9 times more than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 22IU 0% 58% 759.4 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.85mg 6% 49% 1.7 times less than KiwifruitKiwifruit
Selenium 17.8µg 32% 49%
Manganese 2.52mg 109% 27%
Vitamin B1 0.87mg 73% 11% 3.3 times more than Pea rawPea raw
Vitamin B2 0.87mg 67% 11% 6.7 times more than AvocadoAvocado
Vitamin B3 1.62mg 10% 61% 5.9 times less than Turkey meatTurkey meat
Vitamin B5 0.79mg 16% 42% 1.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.38mg 29% 34% 3.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 47µg 39% 44% 2.2 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 375µg 94% 16% 6.1 times more than Brussels sproutBrussels sprout
Saturated Fat 2.88g 14% 39% 2 times less than Beef broiledBeef broiled
Choline 115.9mg 21% 48%
Monounsaturated Fat 4.4g N/A 35% 2.2 times less than AvocadoAvocado
Polyunsaturated fat 11.26g N/A 11% 4.2 times less than WalnutWalnut
Tryptophan 0.59mg 0% 42% 1.9 times more than Chicken meatChicken meat
Threonine 1.77mg 0% 42% 2.5 times more than Beef broiledBeef broiled
Isoleucine 1.97mg 0% 42% 2.2 times more than Salmon rawSalmon raw
Leucine 3.31mg 0% 42% 1.4 times more than Tuna BluefinTuna Bluefin
Lysine 2.71mg 0% 44% 6 times more than TofuTofu
Methionine 0.55mg 0% 62% 5.7 times more than QuinoaQuinoa
Phenylalanine 2.12mg 0% 42% 3.2 times more than EggEgg
Valine 2.03mg 0% 42% Equal to Soybean rawSoybean raw
Histidine 1.1mg 0% 44% 1.5 times more than Turkey meatTurkey meat

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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

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. 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.