Soybeans vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soybeans, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Soybeans 446
Soy protein 335
Protein (g)
Soybeans 36.5
Soy protein 88.3
Carbs (g)
Soybeans 30.2
Soy protein 0
Fat (g)
Soybeans 19.9
Soy protein 3.39
Fiber (g)
Soybeans 9.30
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 36.5g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 446 kcal per 100g.
Which is more nutrient-dense?
Soybeans, mature seeds, 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 protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 446 kcal | 335 kcal | +33% |
| Macronutrients | |||
| Water | 8.54 g | 4.98 g | +71% |
| Protein | 36.5 g | 88.3 g | -59% |
| Total lipid (fat) | 19.9 g | 3.39 g | +488% |
| Carbohydrate, by difference | 30.2 g | 0 g | |
| Fiber, total dietary | 9.30 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.88 g | 0.422 g | +583% |
| Fatty acids, total monounsaturated | 4.40 g | 0.645 g | +583% |
| 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 | 0.176 mg | +397% |
| Riboflavin (Vitamin B2) | 0.870 mg | 0.100 mg | +770% |
| Niacin (Vitamin B3) | 1.62 mg | 1.44 mg | +13% |
| Pantothenic acid (Vitamin B5) | 0.793 mg | 0.060 mg | +1222% |
| Vitamin B-6 — Pyridoxine | 0.377 mg | 0.100 mg | +277% |
| Biotin (Vitamin B7) | 375 ug | 176 ug | +113% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 116 mg | 191 mg | -39% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 13.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.850 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 277 mg | 178 mg | +56% |
| Iron, Fe | 15.7 mg | 14.5 mg | +8% |
| Magnesium, Mg | 280 mg | 39.0 mg | +618% |
| Phosphorus, P | 704 mg | 776 mg | -9% |
| Potassium, K | 1797 mg | 81.0 mg | +2119% |
| Sodium, Na | 2.00 mg | 1005 mg | -100% |
| Zinc, Zn | 4.89 mg | 4.03 mg | +21% |
| Copper, Cu | 1.66 mg | 1.60 mg | +4% |
| Manganese, Mn | 2.52 mg | 1.49 mg | +69% |
| Selenium, Se | 17.8 ug | 0.800 ug | +2125% |
| Other Nutrients | |||
| Energy | 1866 kj | 1401 kj | +33% |
| Ash | 4.87 g | 3.58 g | +36% |
| Total Sugars | 7.33 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 375 ug | 176 ug | +113% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 375 ug | 176 ug | +113% |
| Betaine | 2.10 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 22.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 47.0 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) | 0.055 g | 0.008 g | +587% |
| SFA 16:0 (Palmitic acid) | 2.12 g | 0.310 g | +583% |
| SFA 18:0 (Stearic acid) | 0.712 g | 0.104 g | +585% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.055 g | 0.008 g | +587% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.35 g | 0.637 g | +583% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 11.3 g | 1.65 g | +583% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.93 g | 1.45 g | +583% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.33 g | 0.195 g | +582% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 | |
| Phytosterols | 161 mg | — | |
| Tryptophan (EAA) | 0.591 g | 1.12 g | -47% |
| Threonine (EAA) | 1.77 g | 3.14 g | -44% |
| Isoleucine (EAA, BCAA) | 1.97 g | 4.25 g | -54% |
| Leucine (EAA, BCAA) | 3.31 g | 6.78 g | -51% |
| Lysine (EAA) | 2.71 g | 5.33 g | -49% |
| Methionine (EAA) | 0.547 g | 1.13 g | -52% |
| Cystine (conditionally essential) | 0.655 g | 1.05 g | -37% |
| Phenylalanine (EAA) | 2.12 g | 4.59 g | -54% |
| Tyrosine (conditionally essential) | 1.54 g | 3.22 g | -52% |
| Valine (EAA, BCAA) | 2.03 g | 4.10 g | -50% |
| Arginine (conditionally essential) | 3.15 g | 6.67 g | -53% |
| Histidine (EAA) | 1.10 g | 2.30 g | -52% |
| Alanine | 1.91 g | 3.59 g | -47% |
| Aspartic acid | 5.11 g | 10.2 g | -50% |
| Glutamic acid | 7.87 g | 17.5 g | -55% |
| Glycine (conditionally essential) | 1.88 g | 3.60 g | -48% |
| Proline (conditionally essential) | 2.38 g | 4.96 g | -52% |
| Serine | 2.36 g | 4.59 g | -49% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 62.9 mg | 30.8 mg | +104% |
| Genistein | 81.4 mg | 57.3 mg | +42% |
| 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 | 91.1 mg | +71% |
* 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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