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 446
Soy meal 337
Protein (g)
Soybeans 36.5
Soy meal 49.2
Carbs (g)
Soybeans 30.2
Soy meal 35.9
Fat (g)
Soybeans 19.9
Soy meal 2.39
Fiber (g)
Soybeans 9.30
Soy meal —
Quick answers
Which has more protein?
Soy meal, defatted, raw — 49.2g vs 36.5g per 100g.
Which has fewer calories?
Soy meal, defatted, raw — 337 vs 446 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 | 446 kcal | 337 kcal | +32% |
| Macronutrients | |||
| Water | 8.54 g | 6.94 g | +23% |
| Protein | 36.5 g | 49.2 g | -26% |
| Total lipid (fat) | 19.9 g | 2.39 g | +734% |
| Carbohydrate, by difference | 30.2 g | 35.9 g | -16% |
| Fiber, total dietary | 9.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.88 g | 0.268 g | +976% |
| Fatty acids, total monounsaturated | 4.40 g | 0.409 g | +977% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.874 mg | 0.691 mg | +26% |
| Riboflavin (Vitamin B2) | 0.870 mg | 0.251 mg | +247% |
| Niacin (Vitamin B3) | 1.62 mg | 2.59 mg | -37% |
| Pantothenic acid (Vitamin B5) | 0.793 mg | 1.98 mg | -60% |
| Vitamin B-6 — Pyridoxine | 0.377 mg | 0.569 mg | -34% |
| Biotin (Vitamin B7) | 375 ug | 303 ug | +24% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 116 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 2.00 ug | -50% |
| Carotene, beta | 13.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.850 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 277 mg | 244 mg | +14% |
| Iron, Fe | 15.7 mg | 13.7 mg | +15% |
| Magnesium, Mg | 280 mg | 306 mg | -8% |
| Phosphorus, P | 704 mg | 701 mg | = |
| Potassium, K | 1797 mg | 2490 mg | -28% |
| Sodium, Na | 2.00 mg | 3.00 mg | -33% |
| Zinc, Zn | 4.89 mg | 5.06 mg | -3% |
| Copper, Cu | 1.66 mg | 2.00 mg | -17% |
| Manganese, Mn | 2.52 mg | 3.80 mg | -34% |
| Selenium, Se | 17.8 ug | 3.30 ug | +439% |
| Other Nutrients | |||
| Energy | 1866 kj | 1409 kj | +32% |
| Ash | 4.87 g | 5.58 g | -13% |
| Total Sugars | 7.33 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 375 ug | 303 ug | +24% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 375 ug | 303 ug | +24% |
| Betaine | 2.10 mg | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 22.0 IU | 40.0 IU | -45% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 47.0 ug | — | |
| SFA 14:0 (Myristic acid) | 0.055 g | 0.005 g | +1000% |
| SFA 16:0 (Palmitic acid) | 2.12 g | 0.196 g | +980% |
| SFA 18:0 (Stearic acid) | 0.712 g | 0.066 g | +979% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.055 g | 0.005 g | +1000% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.35 g | 0.404 g | +976% |
| Fatty acids, total polyunsaturated | 11.3 g | 1.04 g | +977% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.93 g | 0.921 g | +978% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.33 g | 0.123 g | +981% |
| Phytosterols | 161 mg | — | |
| Tryptophan (EAA) | 0.591 g | 0.653 g | -9% |
| Threonine (EAA) | 1.77 g | 1.95 g | -10% |
| Isoleucine (EAA, BCAA) | 1.97 g | 2.18 g | -10% |
| Leucine (EAA, BCAA) | 3.31 g | 3.66 g | -10% |
| Lysine (EAA) | 2.71 g | 2.99 g | -10% |
| Methionine (EAA) | 0.547 g | 0.606 g | -10% |
| Cystine (conditionally essential) | 0.655 g | 0.724 g | -10% |
| Phenylalanine (EAA) | 2.12 g | 2.35 g | -10% |
| Tyrosine (conditionally essential) | 1.54 g | 1.70 g | -9% |
| Valine (EAA, BCAA) | 2.03 g | 2.24 g | -10% |
| Arginine (conditionally essential) | 3.15 g | 3.49 g | -10% |
| Histidine (EAA) | 1.10 g | 1.21 g | -9% |
| Alanine | 1.91 g | 2.12 g | -10% |
| Aspartic acid | 5.11 g | 5.65 g | -10% |
| Glutamic acid | 7.87 g | 8.70 g | -10% |
| Glycine (conditionally essential) | 1.88 g | 2.08 g | -10% |
| Proline (conditionally essential) | 2.38 g | 2.63 g | -10% |
| Serine | 2.36 g | 2.61 g | -10% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 62.9 mg | 80.8 mg | -22% |
| Genistein | 81.4 mg | 115 mg | -29% |
| 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 | — | |
| Choline from phosphatidylcholine | 65.0 mg | — | |
| Choline from phosphocholine | 1.10 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 47.0 mg | — | |
| Total Choline | 120 mg | — | |
| Isoflavones | |||
| Total isoflavones | 156 mg | 210 mg | -26% |
* 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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