Soy meal vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Soy meal, defatted, raw is higher in more vitamins & minerals

Calories (kcal)

Soy meal 337
Beans 237

Protein (g)

Soy meal 49.2
Beans 3.80

Carbs (g)

Soy meal 35.9
Beans 55.0

Fat (g)

Soy meal 2.39
Beans 0.030

Fiber (g)

Soy meal —
Beans —

Quick answers

Which has more protein?

Soy meal, defatted, raw — 49.2g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 vs 337 kcal per 100g.

Which is more nutrient-dense?

Soy meal, defatted, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Soy meal Beans
Energy
Energy 337 kcal 237 kcal
Macronutrients
Water 6.94 g 40.6 g
Protein 49.2 g 3.80 g
Total lipid (fat) 2.39 g 0.030 g
Carbohydrate, by difference 35.9 g 55.0 g
Fats & Fatty Acids
Fatty acids, total saturated 0.268 g 0.011 g
Fatty acids, total monounsaturated 0.409 g 0.003 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.691 mg 0.101 mg
Riboflavin (Vitamin B2) 0.251 mg 0.056 mg
Niacin (Vitamin B3) 2.59 mg 0.631 mg
Pantothenic acid (Vitamin B5) 1.98 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.569 mg 0.084 mg
Biotin (Vitamin B7) 303 ug 107 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 2.00 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 244 mg 22.0 mg
Iron, Fe 13.7 mg 1.13 mg
Magnesium, Mg 306 mg 31.0 mg
Phosphorus, P 701 mg 74.0 mg
Potassium, K 2490 mg 119 mg
Sodium, Na 3.00 mg 218 mg
Zinc, Zn 5.06 mg 1.56 mg
Copper, Cu 2.00 mg 0.265 mg
Manganese, Mn 3.80 mg 0.504 mg
Selenium, Se 3.30 ug 3.20 ug
Other Nutrients
Energy 1409 kj 992 kj
Ash 5.58 g 0.580 g
Folic acid (Vitamin B9 — synthetic) 303 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 303 ug 107 ug
Retinol 0 ug 0 ug
Vitamin A, IU 40.0 IU 5.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.005 g —
SFA 16:0 (Palmitic acid) 0.196 g —
SFA 18:0 (Stearic acid) 0.066 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.005 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.404 g 0.003 g
Fatty acids, total polyunsaturated 1.04 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.921 g 0.006 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.123 g —
Tryptophan (EAA) 0.653 g 0.036 g
Threonine (EAA) 1.95 g 0.129 g
Isoleucine (EAA, BCAA) 2.18 g 0.151 g
Leucine (EAA, BCAA) 3.66 g 0.319 g
Lysine (EAA) 2.99 g 0.286 g
Methionine (EAA) 0.606 g 0.040 g
Cystine (conditionally essential) 0.724 g 0.035 g
Phenylalanine (EAA) 2.35 g 0.201 g
Tyrosine (conditionally essential) 1.70 g 0.113 g
Valine (EAA, BCAA) 2.24 g 0.196 g
Arginine (conditionally essential) 3.49 g 0.246 g
Histidine (EAA) 1.21 g 0.100 g
Alanine 2.12 g 0.222 g
Aspartic acid 5.65 g 0.451 g
Glutamic acid 8.70 g 0.593 g
Glycine (conditionally essential) 2.08 g 0.145 g
Proline (conditionally essential) 2.63 g 0.167 g
Serine 2.61 g 0.187 g
Daidzein 80.8 mg —
Genistein 115 mg —
Isoflavones
Total isoflavones 210 mg —

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Soy meal, defatted, raw nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +1992% in Soy meal, defatted, raw Protein +1195% in Soy meal, defatted, raw Iron, Fe +1112% in Soy meal, defatted, raw Calcium, Ca +1009% in Soy meal, defatted, raw

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