Soybeans vs Eggs
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Soybeans 446
Eggs 334
Protein (g)
Soybeans 36.5
Eggs 16.2
Carbs (g)
Soybeans 30.2
Eggs 1.02
Fat (g)
Soybeans 19.9
Eggs 28.8
Fiber (g)
Soybeans 9.30
Eggs —
Quick answers
Which has more protein?
Soybeans, mature seeds, raw — 36.5g vs 16.2g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg yolk — 334 vs 446 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Soybeans | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 446 kcal | 334 kcal | +34% |
| Macronutrients | |||
| Water | 8.54 g | 52.1 g | -84% |
| Protein | 36.5 g | 16.2 g | +125% |
| Total lipid (fat) | 19.9 g | 28.8 g | -31% |
| Carbohydrate, by difference | 30.2 g | 1.02 g | +2857% |
| Fiber, total dietary | 9.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.88 g | — | |
| Fatty acids, total monounsaturated | 4.40 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.00 mg | — | |
| Thiamin (Vitamin B1) | 0.874 mg | — | |
| Riboflavin (Vitamin B2) | 0.870 mg | 0.467 mg | +86% |
| Niacin (Vitamin B3) | 1.62 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.793 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.377 mg | — | |
| Biotin (Vitamin B7) | 375 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 116 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 13.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.850 mg | 5.64 mg | -85% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 277 mg | — | |
| Iron, Fe | 15.7 mg | — | |
| Magnesium, Mg | 280 mg | — | |
| Phosphorus, P | 704 mg | — | |
| Potassium, K | 1797 mg | — | |
| Sodium, Na | 2.00 mg | — | |
| Zinc, Zn | 4.89 mg | — | |
| Copper, Cu | 1.66 mg | — | |
| Manganese, Mn | 2.52 mg | — | |
| Selenium, Se | 17.8 ug | 55.8 ug | -68% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 328 kcal | |
| Energy (Atwater Specific Factors) | — | 334 kcal | |
| Energy | 1866 kj | 1400 kj | +33% |
| Nitrogen | — | 2.59 g | |
| Ash | 4.87 g | 1.89 g | +158% |
| Total Sugars | 7.33 g | — | |
| Biotin | — | 45.9 ug | |
| Folic acid (Vitamin B9 — synthetic) | 375 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 375 ug | — | |
| Betaine | 2.10 mg | 0.900 mg | +133% |
| Retinol | 0 ug | — | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 22.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 2.00 ug | -100% |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 2.00 ug | |
| Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | — | 121 ug | |
| Alpha-carotene (Provitamin A) | — | 612 ug | |
| Zeaxanthin | — | 546 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 1.02 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.220 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.300 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.140 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.010 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 47.0 ug | — | |
| SFA 14:0 (Myristic acid) | 0.055 g | — | |
| SFA 16:0 (Palmitic acid) | 2.12 g | — | |
| SFA 18:0 (Stearic acid) | 0.712 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.055 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.35 g | — | |
| Fatty acids, total polyunsaturated | 11.3 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.93 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.33 g | — | |
| Phytosterols | 161 mg | — | |
| Tryptophan (EAA) | 0.591 g | 0.174 g | +240% |
| Threonine (EAA) | 1.77 g | 0.789 g | +124% |
| Isoleucine (EAA, BCAA) | 1.97 g | 0.766 g | +157% |
| Leucine (EAA, BCAA) | 3.31 g | 1.35 g | +145% |
| Lysine (EAA) | 2.71 g | 1.20 g | +125% |
| Methionine (EAA) | 0.547 g | 0.398 g | +37% |
| Cystine (conditionally essential) | 0.655 g | — | |
| Phenylalanine (EAA) | 2.12 g | 0.673 g | +215% |
| Tyrosine (conditionally essential) | 1.54 g | 0.684 g | +125% |
| Valine (EAA, BCAA) | 2.03 g | 0.846 g | +140% |
| Arginine (conditionally essential) | 3.15 g | 1.12 g | +182% |
| Histidine (EAA) | 1.10 g | 0.369 g | +197% |
| Alanine | 1.91 g | 0.769 g | +149% |
| Aspartic acid | 5.11 g | 1.50 g | +241% |
| Glutamic acid | 7.87 g | 1.99 g | +296% |
| Glycine (conditionally essential) | 1.88 g | 0.470 g | +300% |
| Proline (conditionally essential) | 2.38 g | 0.748 g | +218% |
| Serine | 2.36 g | 1.29 g | +83% |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.425 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 62.9 mg | 0.020 mg | +314421% |
| Genistein | 81.4 mg | 0.010 mg | +813440% |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.90 mg | 0.900 mg | +222% |
| Choline from phosphatidylcholine | 65.0 mg | 630 mg | -90% |
| Choline from phosphocholine | 1.10 mg | 1.00 mg | +10% |
| Choline from sphingomyelin | 0 mg | 45.0 mg | -100% |
| Free Choline | 47.0 mg | 1.30 mg | +3515% |
| Total Choline | 120 mg | 680 mg | -82% |
| Isoflavones | |||
| Total isoflavones | 156 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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