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 122
Soy meal 337
Protein (g)
Soybeans 13.1
Soy meal 49.2
Carbs (g)
Soybeans 9.57
Soy meal 35.9
Fat (g)
Soybeans 6.70
Soy meal 2.39
Fiber (g)
Soybeans 1.10
Soy meal —
Quick answers
Which has more protein?
Soy meal, defatted, raw — 49.2g vs 13.1g per 100g.
Which has fewer calories?
Soybeans, mature seeds, sprouted, raw — 122 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 | 122 kcal | 337 kcal | -64% |
| Macronutrients | |||
| Water | 69.1 g | 6.94 g | +895% |
| Protein | 13.1 g | 49.2 g | -73% |
| Total lipid (fat) | 6.70 g | 2.39 g | +180% |
| Carbohydrate, by difference | 9.57 g | 35.9 g | -73% |
| Fiber, total dietary | 1.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.929 g | 0.268 g | +247% |
| Fatty acids, total monounsaturated | 1.52 g | 0.409 g | +271% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.3 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.340 mg | 0.691 mg | -51% |
| Riboflavin (Vitamin B2) | 0.118 mg | 0.251 mg | -53% |
| Niacin (Vitamin B3) | 1.15 mg | 2.59 mg | -56% |
| Pantothenic acid (Vitamin B5) | 0.929 mg | 1.98 mg | -53% |
| Vitamin B-6 — Pyridoxine | 0.176 mg | 0.569 mg | -69% |
| Biotin (Vitamin B7) | 172 ug | 303 ug | -43% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 2.00 ug | -50% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 67.0 mg | 244 mg | -73% |
| Iron, Fe | 2.10 mg | 13.7 mg | -85% |
| Magnesium, Mg | 72.0 mg | 306 mg | -76% |
| Phosphorus, P | 164 mg | 701 mg | -77% |
| Potassium, K | 484 mg | 2490 mg | -81% |
| Sodium, Na | 14.0 mg | 3.00 mg | +367% |
| Zinc, Zn | 1.17 mg | 5.06 mg | -77% |
| Copper, Cu | 0.427 mg | 2.00 mg | -79% |
| Manganese, Mn | 0.702 mg | 3.80 mg | -82% |
| Selenium, Se | 0.600 ug | 3.30 ug | -82% |
| Other Nutrients | |||
| Energy | 510 kj | 1409 kj | -64% |
| Ash | 1.59 g | 5.58 g | -72% |
| Folic acid (Vitamin B9 — synthetic) | 172 ug | 303 ug | -43% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 172 ug | 303 ug | -43% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 11.0 IU | 40.0 IU | -72% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.007 g | 0.005 g | +40% |
| SFA 16:0 (Palmitic acid) | 0.674 g | 0.196 g | +244% |
| SFA 18:0 (Stearic acid) | 0.249 g | 0.066 g | +277% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.013 g | 0.005 g | +160% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.49 g | 0.404 g | +269% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.013 g | — | |
| Fatty acids, total polyunsaturated | 3.78 g | 1.04 g | +262% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.34 g | 0.921 g | +262% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.445 g | 0.123 g | +262% |
| Tryptophan (EAA) | 0.159 g | 0.653 g | -76% |
| Threonine (EAA) | 0.503 g | 1.95 g | -74% |
| Isoleucine (EAA, BCAA) | 0.580 g | 2.18 g | -73% |
| Leucine (EAA, BCAA) | 0.938 g | 3.66 g | -74% |
| Lysine (EAA) | 0.752 g | 2.99 g | -75% |
| Methionine (EAA) | 0.138 g | 0.606 g | -77% |
| Cystine (conditionally essential) | 0.157 g | 0.724 g | -78% |
| Phenylalanine (EAA) | 0.641 g | 2.35 g | -73% |
| Tyrosine (conditionally essential) | 0.477 g | 1.70 g | -72% |
| Valine (EAA, BCAA) | 0.620 g | 2.24 g | -72% |
| Arginine (conditionally essential) | 0.905 g | 3.49 g | -74% |
| Histidine (EAA) | 0.348 g | 1.21 g | -71% |
| Alanine | 0.549 g | 2.12 g | -74% |
| Aspartic acid | 1.77 g | 5.65 g | -69% |
| Glutamic acid | 1.97 g | 8.70 g | -77% |
| Glycine (conditionally essential) | 0.503 g | 2.08 g | -76% |
| Proline (conditionally essential) | 0.674 g | 2.63 g | -74% |
| Serine | 0.651 g | 2.61 g | -75% |
| Daidzein | 12.9 mg | 80.8 mg | -84% |
| Genistein | 18.8 mg | 115 mg | -84% |
| Isoflavones | |||
| Total isoflavones | 34.4 mg | 210 mg | -84% |
* 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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