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  6. Soybeans, mature seeds, sprouted, cooked, steamed vs. Soybean

Soybeans, mature seeds, sprouted, cooked, steamed vs. Soybean — In-Depth Nutrition Comparison

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Important differences between soybeans, mature seeds, sprouted, cooked, steamed and soybeans

  • Soybeans, mature seeds, sprouted, cooked, steamed has more vitamin K, vitamin B5, and vitamin C; however, soybeans have more iron, fiber, vitamin B2, phosphorus, selenium, vitamin B6, and copper.
  • Soybeans' daily need coverage for iron is 48% more.
  • Soybeans, mature seeds, sprouted, cooked, steamed has 5 times more vitamin C than soybeans. Soybeans, mature seeds, sprouted, cooked, steamed has 8.3mg of vitamin C, while soybeans have 1.7mg.

The food varieties used in the comparison are Soybeans, mature seeds, sprouted, cooked, steamed and Soybeans, mature cooked, boiled, without salt.

Infographic

Soybeans, mature seeds, sprouted, cooked, steamed 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 43% 18% 31% 49% 110% 28% 58% 1.3% 93% 3.3%
Soybean
Soybean
10
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 +43.3%
Contains more CalciumCalcium +72.9%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +292.4%
Contains more CopperCopper +23.3%
Contains more ZincZinc +10.6%
Contains more PhosphorusPhosphorus +81.5%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +16.1%
Contains more SeleniumSelenium +1116.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 0.67% 4.2% 51% 12% 20% 45% 24% 0% 177% 60%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin CVitamin C +388.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B3Vitamin B3 +173.7%
Contains more Vitamin B5Vitamin B5 +315.1%
Contains more Vitamin KVitamin K +267.7%
Contains more FolateFolate +48.1%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +437.7%
Contains more Vitamin B6Vitamin B6 +122.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, cooked, steamed Soybean DV% diff.
Iron 1.31mg 5.14mg 48%
Vitamin K 70.6µg 19.2µg 43%
Fiber 0.8g 6g 21%
Protein 8.47g 18.21g 19%
Vitamin B2 0.053mg 0.285mg 18%
Polyunsaturated fat 2.513g 5.064g 17%
Phosphorus 135mg 245mg 16%
Selenium 0.6µg 7.3µg 12%
Vitamin B5 0.743mg 0.179mg 11%
Vitamin B6 0.105mg 0.234mg 10%
Copper 0.33mg 0.407mg 9%
Fats 4.45g 8.97g 7%
Vitamin C 8.3mg 1.7mg 7%
Folate 80µg 54µg 7%
Magnesium 60mg 86mg 6%
Calories 81kcal 172kcal 5%
Potassium 355mg 515mg 5%
Manganese 0.71mg 0.824mg 5%
Calcium 59mg 102mg 4%
Vitamin B1 0.205mg 0.155mg 4%
Vitamin B3 1.092mg 0.399mg 4%
Saturated fat 0.617g 1.297g 3%
Monounsaturated fat 1.009g 1.981g 2%
Carbs 6.53g 8.36g 1%
Zinc 1.04mg 1.15mg 1%
Vitamin E 0.21mg 0.35mg 1%
Choline 41.2mg 47.5mg 1%
Protein per 100 calories 10g 11g N/A
Calories per 10 g protein 96kcal 94kcal N/A
Weight per 100 calories 123g 58g N/A
Unsaturated / Saturated Fat ratio 5.7 5.4 N/A
Net carbs 5.73g 2.36g N/A
Sugar 0.52g 3g N/A
Sodium 10mg 1mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.103mg 0.242mg 0%
Threonine 0.325mg 0.723mg 0%
Isoleucine 0.375mg 0.807mg 0%
Leucine 0.607mg 1.355mg 0%
Lysine 0.486mg 1.108mg 0%
Methionine 0.089mg 0.224mg 0%
Phenylalanine 0.415mg 0.869mg 0%
Valine 0.401mg 0.831mg 0%
Histidine 0.225mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 7% 79%
Protein: 8.47 g
Fats: 4.45 g
Carbs: 6.53 g
Water: 79.45 g
Other: 1.1 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 WaterWater +27%
Contains more ProteinProtein +115%
Contains more FatsFats +101.6%
Contains more CarbsCarbs +28%
Contains more OtherOther +73.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.617 g
Monounsaturated fat: Mono. Fat 1.009 g
Polyunsaturated fat: Poly. Fat 2.513 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 -52.4%
Contains more Mono. FatMonounsaturated fat +96.3%
Contains more Poly. FatPolyunsaturated fat +101.5%

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. Soybeans, mature seeds, sprouted, cooked, steamed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168460/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.