Comparing Nutrients in 500 calories SoybeansVS Boiled Soybeans

Weight per 500 calories

Soybeans

112g

Boiled Soybeans

291g

Soybeans have 2.6 times more energy per 100g than Boiled Soybeans. It has very high energy density when compared to other foods. Boiled Soybeans no Salt having above average energy density.

Which food has more nutrients per 500 calories - Soybeans or Boiled Soybeans?

Macros Ratio

Protein Fat Carbs

Soybeans

33%

40%

27%

Boiled Soybeans

39%

43%

18%

500 kcal ▼

Macro Nutrients

Soybeansvs Boiled Soybeans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

23%22.4g

Fat

27%26g

22.4 gvs26 g

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

Find Legumes rich in Fat

10%3.23g

Saturated Fat

11.8%3.77g

3.23 gvs3.77 g

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

Find Legumes rich in Saturated Fat

93%1.5g

Omega 3

109%1.74g

1.5 gvs1.74 g

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

Find Legumes rich in Omega 3

65.5%11g

Omega 6

76.4%13g

11 gvs13 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

26%34g

Carbohydrate

18.7%24.3g

34 gvs24.3 g

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

Find Legumes rich in Carbohydrate

11.3%8.2g

Sugars

12%8.72g

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

8.2 gvs8.72 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

27.4%10.4g

Fiber

46%17.4g

10.4 gvs17.4 g

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

Find Legumes rich in Fiber

73%41g

Protein

95%53g

41 gvs53 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 Boiled Soybeans

0.12%1.12μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.12 μgvs0 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

81.7%0.98mg

Vitamin B1

37.5%0.45mg

Thiamine

0.98 mgvs0.45 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

75%0.98mg

Vitamin B2

63.7%0.83mg

Riboflavin

0.98 mgvs0.83 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

11.4%1.8mg

Vitamin B3

7.25%1.16mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.16 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

17.8%0.89mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.89 mgvs0.52 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

32.5%0.42mg

Vitamin B6

52.3%0.68mg

Pyridoxine

0.42 mgvs0.68 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

105%420μg

Vitamin B9

39.2%157μg

Folates and Folic Acid

420 μgvs157 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

7.47%6.73mg

Vitamin C

5.5%4.94mg

Ascorbic acid

6.73 mgvs4.94 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

6.35%0.95mg

Vitamin E

6.8%1mg

Tocopherols and Tocotrienols

0.95 mgvs1 mg

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

Find Legumes rich in Vitamin E

44%52.7μg

Vitamin K

46.5%56μg

Phytomenadione or phylloquinone

52.7 μgvs56 μg

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

Find Legumes rich in Vitamin K

Minerals

Soybeansvs Boiled Soybeans

31%311mg

Calcium

29.7%297mg

311 mgvs297 mg

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

Find Legumes rich in Calcium

207%1.86mg

Copper

131%1.2mg

1.86 mgvs1.2 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

220%17.6mg

Iron

187%15mg

17.6 mgvs15 mg

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

Find Legumes rich in Iron

74.7%314mg

Magnesium

59.5%250mg

314 mgvs250 mg

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

Find Legumes rich in Magnesium

123%2.82mg

Manganese

104%2.4mg

2.82 mgvs2.4 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

113%789mg

Phosphorus

102%712mg

789 mgvs712 mg

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

Find Legumes rich in Phosphorus

59.3%2015mg

Potassium

44%1497mg

2015 mgvs1497 mg

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

Find Legumes rich in Potassium

36.3%20μg

Selenium

38.6%21.2μg

20 μgvs21.2 μg

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

Find Legumes rich in Selenium

0.15%2.24mg

Sodium

0.19%2.9mg

2.24 mgvs2.9 mg

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

Find Legumes rich in Sodium

50%5.5mg

Zinc

30.4%3.34mg

5.5 mgvs3.34 mg

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

Find Legumes rich in Zinc

0.26%9.57g

Water

4.9%182g

9.57 gvs182 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Soybeans vs Boiled Soybeans:

Raw Soybeans have 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Soybeans no Salt.
While Boiled Soybeans no Salt contain 1.6 times more Vitamin B6 than Raw Soybeans.
Both Raw Soybeans and Boiled Soybeans no Salt have similar amounts of Vitamin B2, Vitamin E and Vitamin K per 500 kcal.
Both Raw Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soybeans vs Boiled Soybeans:

Raw Soybeans have 1.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.6 times more Zinc than Boiled Soybeans no Salt.
Both Raw Soybeans and Boiled Soybeans no Salt have similar amounts of Calcium, Iron, Manganese, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Soybeans have 1.4 times more Carbohydrate than Boiled Soybeans no Salt.
While Boiled Soybeans no Salt contain 1.7 times more Fiber and 1.3 times more Protein than Raw Soybeans.
Both Raw Soybeans and Boiled Soybeans no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Sugars per 500 kcal.
Both Raw Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

SoybeansVS Roasted Soybeans with SaltBoiled SoybeansVS Roasted Soybeans with Salt

Compare Foods

Comparing Nutrients in 500 calories SoybeansVS Boiled Soybeans

Weight per 500 calories

Which food has more nutrients per 500 calories - Soybeans or Boiled Soybeans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: