Soybeans vs Soy meal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy meal, defatted, raw is higher in more vitamins & minerals
Calories (kcal)
Soybeans 147
Soy meal 337
Protein (g)
Soybeans 12.9
Soy meal 49.2
Carbs (g)
Soybeans 11.1
Soy meal 35.9
Fat (g)
Soybeans 6.80
Soy meal 2.39
Fiber (g)
Soybeans 4.20
Soy meal —
Quick answers
Which has more protein?
Soy meal, defatted, raw — 49.2g vs 12.9g per 100g.
Which has fewer calories?
Soybeans, green, raw — 147 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 | Soybeans | Soy meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 147 kcal | 337 kcal | -56% |
| Macronutrients | |||
| Water | 67.5 g | 6.94 g | +873% |
| Protein | 12.9 g | 49.2 g | -74% |
| Total lipid (fat) | 6.80 g | 2.39 g | +185% |
| Carbohydrate, by difference | 11.1 g | 35.9 g | -69% |
| Fiber, total dietary | 4.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.786 g | 0.268 g | +193% |
| Fatty acids, total monounsaturated | 1.28 g | 0.409 g | +214% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 29.0 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.435 mg | 0.691 mg | -37% |
| Riboflavin (Vitamin B2) | 0.175 mg | 0.251 mg | -30% |
| Niacin (Vitamin B3) | 1.65 mg | 2.59 mg | -36% |
| Pantothenic acid (Vitamin B5) | 0.147 mg | 1.98 mg | -93% |
| Vitamin B-6 — Pyridoxine | 0.065 mg | 0.569 mg | -89% |
| Biotin (Vitamin B7) | 165 ug | 303 ug | -46% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 9.00 ug | 2.00 ug | +350% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 197 mg | 244 mg | -19% |
| Iron, Fe | 3.55 mg | 13.7 mg | -74% |
| Magnesium, Mg | 65.0 mg | 306 mg | -79% |
| Phosphorus, P | 194 mg | 701 mg | -72% |
| Potassium, K | 620 mg | 2490 mg | -75% |
| Sodium, Na | 15.0 mg | 3.00 mg | +400% |
| Zinc, Zn | 0.990 mg | 5.06 mg | -80% |
| Copper, Cu | 0.128 mg | 2.00 mg | -94% |
| Manganese, Mn | 0.547 mg | 3.80 mg | -86% |
| Selenium, Se | 1.50 ug | 3.30 ug | -55% |
| Other Nutrients | |||
| Energy | 614 kj | 1409 kj | -56% |
| Ash | 1.70 g | 5.58 g | -70% |
| Folic acid (Vitamin B9 — synthetic) | 165 ug | 303 ug | -46% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 165 ug | 303 ug | -46% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 180 IU | 40.0 IU | +350% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.005 g | +20% |
| SFA 16:0 (Palmitic acid) | 0.570 g | 0.196 g | +191% |
| SFA 18:0 (Stearic acid) | 0.210 g | 0.066 g | +218% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.011 g | 0.005 g | +120% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.26 g | 0.404 g | +212% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| Fatty acids, total polyunsaturated | 3.20 g | 1.04 g | +206% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.82 g | 0.921 g | +207% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.376 g | 0.123 g | +206% |
| Phytosterols | 50.0 mg | — | |
| Tryptophan (EAA) | 0.157 g | 0.653 g | -76% |
| Threonine (EAA) | 0.516 g | 1.95 g | -74% |
| Isoleucine (EAA, BCAA) | 0.570 g | 2.18 g | -74% |
| Leucine (EAA, BCAA) | 0.926 g | 3.66 g | -75% |
| Lysine (EAA) | 0.775 g | 2.99 g | -74% |
| Methionine (EAA) | 0.157 g | 0.606 g | -74% |
| Cystine (conditionally essential) | 0.118 g | 0.724 g | -84% |
| Phenylalanine (EAA) | 0.586 g | 2.35 g | -75% |
| Tyrosine (conditionally essential) | 0.464 g | 1.70 g | -73% |
| Valine (EAA, BCAA) | 0.576 g | 2.24 g | -74% |
| Arginine (conditionally essential) | 1.04 g | 3.49 g | -70% |
| Histidine (EAA) | 0.348 g | 1.21 g | -71% |
| Alanine | 0.582 g | 2.12 g | -73% |
| Aspartic acid | 1.51 g | 5.65 g | -73% |
| Glutamic acid | 2.43 g | 8.70 g | -72% |
| Glycine (conditionally essential) | 0.539 g | 2.08 g | -74% |
| Proline (conditionally essential) | 0.607 g | 2.63 g | -77% |
| Serine | 0.721 g | 2.61 g | -72% |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 20.3 mg | 80.8 mg | -75% |
| Genistein | 22.6 mg | 115 mg | -80% |
| Luteolin | 0 mg | — | |
| Kaempferol | 1.23 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.030 mg | — | |
| Isoflavones | |||
| Total isoflavones | 49.0 mg | 210 mg | -77% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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