Soybeans, mature seeds, cooked, boiled, with salt vs Soy flour, full-fat, raw, crude protein basis (N x 6.25)
Nutrition comparison per 100 g.
Soybeans, mature seeds, cooked, boiled, with salt
173 kcal
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
434 kcal
Calories
173 kcal
434 kcal
Protein
16.6 g
37.8 g
Carbs
9.9 g
31.9 g
Fiber
6.0 g
9.6 g
Sugars
3.0 g
~
Fat
9.0 g
20.7 g
Sodium
237 mg
13 mg
Key takeaways
- Soybeans, mature seeds, cooked, boiled, with salt has 60% fewer calories (173 kcal vs 434 kcal).
- Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more protein (37.8 g vs 16.6 g).
- Soybeans, mature seeds, cooked, boiled, with salt has more carbs (9.9 g vs 31.9 g).
- Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more fiber (9.6 g vs 6.0 g).
- Soybeans, mature seeds, cooked, boiled, with salt has more fat (9.0 g vs 20.7 g).
| Macronutrients | Soybeans, mature seeds, cooked, boiled, with salt | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Calories | 173 kcal | 434 kcal |
| Protein | 16.6 g | 37.8 g |
| Total Fat | 9.0 g | 20.7 g |
| Total Carbohydrate | 9.9 g | 31.9 g |
| Dietary Fiber | 6.0 g | 9.6 g |
| Total Sugars | 3.0 g | ~ |
| Water | 62.6 g | 5.2 g |
| Carbohydrates | Soybeans, mature seeds, cooked, boiled, with salt | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Total Carbohydrate | 9.9 g | 31.9 g |
| Dietary Fiber | 6.0 g | 9.6 g |
| Total Sugars | 3.0 g | ~ |
| Fats & Fatty Acids | Soybeans, mature seeds, cooked, boiled, with salt | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Total Fat | 9.0 g | 20.7 g |
| Saturated Fat | 1.3 g | 3.0 g |
| Monounsaturated Fat | 2.0 g | 4.6 g |
| Polyunsaturated Fat | 5.1 g | 11.7 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 598.0 mg | 1,378.0 mg |
| Omega-6 Fatty Acids | 4,465.0 mg | 10,280.0 mg |
| Protein & Amino Acids | Soybeans, mature seeds, cooked, boiled, with salt | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Protein | 16.6 g | 37.8 g |
| Histidine | 449.0 mg | 931.0 mg |
| Isoleucine | 807.0 mg | 1,675.0 mg |
| Leucine | 1,355.0 mg | 2,812.0 mg |
| Lysine | 1,108.0 mg | 2,298.0 mg |
| Methionine | 224.0 mg | 466.0 mg |
| Phenylalanine | 869.0 mg | 1,802.0 mg |
| Threonine | 723.0 mg | 1,500.0 mg |
| Tryptophan | 242.0 mg | 502.0 mg |
| Valine | 831.0 mg | 1,724.0 mg |
| Alanine | 784.0 mg | 1,627.0 mg |
| Arginine | 1,291.0 mg | 2,679.0 mg |
| Aspartic Acid | 2,093.0 mg | 4,342.0 mg |
| Cystine | 268.0 mg | 556.0 mg |
| Glutamic Acid | 3,224.0 mg | 6,689.0 mg |
| Glycine | 770.0 mg | 1,597.0 mg |
| Proline | 974.0 mg | 2,020.0 mg |
| Serine | 965.0 mg | 2,002.0 mg |
| Tyrosine | 630.0 mg | 1,306.0 mg |
| Vitamins | Soybeans, mature seeds, cooked, boiled, with salt | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 6.0 mcg |
| Vitamin C | 1.7 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.4 mg | ~ |
| Vitamin K | 19.2 mcg | ~ |
| Thiamin (B1) | 0.2 mg | 0.6 mg |
| Riboflavin (B2) | 0.3 mg | 1.2 mg |
| Niacin (B3) | 0.4 mg | 4.3 mg |
| Vitamin B6 | 0.2 mg | 0.5 mg |
| Folate (B9) | 54.0 mcg | 345.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 1.6 mg |
| Minerals | Soybeans, mature seeds, cooked, boiled, with salt | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Calcium | 102.0 mg | 206.0 mg |
| Iron | 5.1 mg | 6.4 mg |
| Magnesium | 86.0 mg | 429.0 mg |
| Phosphorus | 245.0 mg | 494.0 mg |
| Potassium | 515.0 mg | 2,515.0 mg |
| Sodium | 237.0 mg | 13.0 mg |
| Zinc | 1.2 mg | 3.9 mg |
| Copper | 0.4 mg | 2.9 mg |
| Manganese | 0.8 mg | 2.3 mg |
| Selenium | 7.3 mcg | 7.5 mcg |
| Sterols | Soybeans, mature seeds, cooked, boiled, with salt | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soybeans, mature seeds, cooked, boiled, with salt | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Ash | 1.9 g | 4.5 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature seeds, cooked, boiled, with salt or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Soybeans, mature seeds, cooked, boiled, with salt has fewer calories: 173 kcal for Soybeans, mature seeds, cooked, boiled, with salt vs 434 kcal for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Which has more protein, Soybeans, mature seeds, cooked, boiled, with salt or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more protein: 16.6 g for Soybeans, mature seeds, cooked, boiled, with salt vs 37.8 g for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Which has more fiber, Soybeans, mature seeds, cooked, boiled, with salt or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more fiber: 6.0 g for Soybeans, mature seeds, cooked, boiled, with salt vs 9.6 g for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Is Soybeans, mature seeds, cooked, boiled, with salt or Soy flour, full-fat, raw, crude protein basis (N x 6.25) healthier?
Soybeans, mature seeds, cooked, boiled, with salt is lower in calories, and Soy flour, full-fat, raw, crude protein basis (N x 6.25) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.