Soybeans vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soybeans, mature seeds, dry roasted is higher in more vitamins & minerals
Calories (kcal)
Soybeans 449
Egg 357
Protein (g)
Soybeans 43.3
Egg 84.1
Carbs (g)
Soybeans 29.0
Egg 4.51
Fat (g)
Soybeans 21.6
Egg 0.320
Fiber (g)
Soybeans 8.10
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 43.3g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 vs 449 kcal per 100g.
Which is more nutrient-dense?
Soybeans, mature seeds, dry roasted 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 | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 449 kcal | 357 kcal | +26% |
| Macronutrients | |||
| Water | 0.800 g | 5.48 g | -85% |
| Protein | 43.3 g | 84.1 g | -48% |
| Total lipid (fat) | 21.6 g | 0.320 g | +6656% |
| Carbohydrate, by difference | 29.0 g | 4.51 g | +543% |
| Fiber, total dietary | 8.10 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.13 g | 0.118 g | +2550% |
| Fatty acids, total monounsaturated | 4.78 g | 0.125 g | +3721% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.427 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.755 mg | 3.71 mg | -80% |
| Niacin (Vitamin B3) | 1.06 mg | 0.773 mg | +37% |
| Pantothenic acid (Vitamin B5) | 0.473 mg | 0.670 mg | -29% |
| Vitamin B-6 — Pyridoxine | 0.225 mg | 0.032 mg | +603% |
| Biotin (Vitamin B7) | 205 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 10.7 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.200 ug | -100% |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 140 mg | 101 mg | +39% |
| Iron, Fe | 3.95 mg | 0.180 mg | +2094% |
| Magnesium, Mg | 228 mg | 82.0 mg | +178% |
| Phosphorus, P | 649 mg | 104 mg | +524% |
| Potassium, K | 1364 mg | 884 mg | +54% |
| Sodium, Na | 2.00 mg | 1299 mg | -100% |
| Zinc, Zn | 4.77 mg | 0.130 mg | +3569% |
| Copper, Cu | 1.08 mg | 0.128 mg | +743% |
| Manganese, Mn | 2.18 mg | 0 mg | |
| Selenium, Se | 19.3 ug | 192 ug | -90% |
| Other Nutrients | |||
| Energy | 1880 kj | 1495 kj | +26% |
| Ash | 5.28 g | 5.61 g | -6% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 205 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 205 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 20.0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 37.0 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.060 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.30 g | 0.082 g | +2699% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.772 g | 0.036 g | +2044% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.060 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.72 g | 0.125 g | +3673% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 12.2 g | 0.045 g | +27027% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.8 g | 0.045 g | +23820% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.44 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.575 g | 1.43 g | -60% |
| Threonine (EAA) | 1.72 g | 3.63 g | -53% |
| Isoleucine (EAA, BCAA) | 1.92 g | 4.41 g | -56% |
| Leucine (EAA, BCAA) | 3.22 g | 7.36 g | -56% |
| Lysine (EAA) | 2.63 g | 5.90 g | -55% |
| Methionine (EAA) | 0.534 g | 2.99 g | -82% |
| Cystine (conditionally essential) | 0.638 g | 2.21 g | -71% |
| Phenylalanine (EAA) | 2.07 g | 5.13 g | -60% |
| Tyrosine (conditionally essential) | 1.50 g | 3.41 g | -56% |
| Valine (EAA, BCAA) | 1.98 g | 5.72 g | -65% |
| Arginine (conditionally essential) | 3.07 g | 4.89 g | -37% |
| Histidine (EAA) | 1.07 g | 2.05 g | -48% |
| Alanine | 1.87 g | 5.13 g | -64% |
| Aspartic acid | 4.98 g | 9.14 g | -46% |
| Glutamic acid | 7.67 g | 11.7 g | -34% |
| Glycine (conditionally essential) | 1.83 g | 3.05 g | -40% |
| Proline (conditionally essential) | 2.32 g | 3.24 g | -29% |
| Serine | 2.29 g | 6.16 g | -63% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 62.1 mg | — | |
| Genistein | 75.8 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | — | 34.0 mcg | |
| Isoflavones | |||
| Total isoflavones | 148 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.