Comparing Nutrients in 100 calories SoybeansVS Roasted Soybeans with Salt

Weight per 100 calories

Soybeans

22.4g

Roasted Soybeans with Salt

21.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Soybeans or Roasted Soybeans with Salt?

Macros Ratio

Protein Fat Carbs

Soybeans

33%

40%

27%

Roasted Soybeans with Salt

31%

45%

24%

100 kcal ▼

Macro Nutrients

Soybeansvs Roasted Soybeans with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.6%4.47g

Fat

5.6%5.4g

4.47 gvs5.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.02%0.65g

Saturated Fat

2.45%0.78g

0.65 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.6%0.3g

Omega 3

22.6%0.36g

0.3 gvs0.36 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.23g

Omega 6

16%2.7g

2.23 gvs2.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.2%6.76g

Carbohydrate

4.96%6.44g

6.76 gvs6.44 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.27%1.64g

Sugars

1.24%0.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.64 gvs0.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.5%2.1g

Fiber

9.93%3.77g

2.1 gvs3.77 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.6%8.2g

Protein

14.7%8.2g

8.2 gvs8.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soybeansvs Roasted Soybeans with Salt

0.025%0.22μg

Vitamin A

0.24%2.13μg

RAE, retinol activity equivalents

0.22 μgvs2.13 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

16.3%0.2mg

Vitamin B1

1.78%0.021mg

Thiamine

0.2 mgvs0.021 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg

Vitamin B2

2.38%0.031mg

Riboflavin

0.2 mgvs0.031 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.27%0.36mg

Vitamin B3

1.88%0.3mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs0.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.56%0.18mg

Vitamin B5

1.93%0.097mg

Pantothenic acid

0.18 mgvs0.097 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.5%0.085mg

Vitamin B6

3.4%0.044mg

Pyridoxine

0.085 mgvs0.044 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21%84μg

Vitamin B9

11.2%45μg

Folates and Folic Acid

84 μgvs45 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.35mg

Vitamin C

0.52%0.47mg

Ascorbic acid

1.35 mgvs0.47 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.27%0.19mg

Vitamin E

1.3%0.19mg

Tocopherols and Tocotrienols

0.19 mgvs0.19 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.8%10.5μg

Vitamin K

8.96%10.7μg

Phytomenadione or phylloquinone

10.5 μgvs10.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Soybeansvs Roasted Soybeans with Salt

6.2%62mg

Calcium

2.94%29.4mg

62 mgvs29.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41.3%0.37mg

Copper

19.6%0.18mg

0.37 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44%3.52mg

Iron

10.4%0.83mg

3.52 mgvs0.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.8mg

Magnesium

7.36%31mg

62.8 mgvs31 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.5%0.56mg

Manganese

20%0.46mg

0.56 mgvs0.46 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.5%158mg

Phosphorus

11%77.4mg

158 mgvs77.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%403mg

Potassium

9.2%313mg

403 mgvs313 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.26%4μg

Selenium

7.4%4.07μg

4 μgvs4.07 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.03%0.45mg

Sodium

2.3%34.8mg

0.45 mgvs34.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.97%1.1mg

Zinc

6.1%0.67mg

1.1 mgvs0.67 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.052%1.9g

Water

0.011%0.42g

1.9 gvs0.42 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Soybeans vs Roasted Soybeans with Salt:

Raw Soybeans have 9.2 times more Vitamin B1, 6.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.9 times more Vitamin C than Roasted Soybeans with Salt.
Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Vitamin E and Vitamin K per 100 kcal.
Both Raw Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soybeans vs Roasted Soybeans with Salt:

Raw Soybeans have 2.1 times more Calcium, 2.1 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 77.5 times more Sodium than Raw Soybeans.
Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Soybeans have 1.8 times more Sugars than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 1.8 times more Fiber than Raw Soybeans.
Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 kcal.
Both Raw Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

SoybeansVS Boiled SoybeansRoasted Soybeans with SaltVS Boiled SoybeansSoybeansVS Soy NutsRoasted Soybeans with SaltVS Soy Nuts

Compare Foods

Comparing Nutrients in 100 calories SoybeansVS Roasted Soybeans with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Soybeans or Roasted Soybeans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: