Soybeans, mature seeds, raw vs Soybeans, mature seeds, sprouted, cooked, steamed
Nutrition comparison per 100 g.
Soybeans, mature seeds, raw
446 kcal
Soybeans, mature seeds, sprouted, cooked, steamed
81 kcal
Calories
446 kcal
81 kcal
Protein
36.5 g
8.5 g
Carbs
30.2 g
6.5 g
Fiber
9.3 g
0.8 g
Sugars
7.3 g
0.5 g
Fat
19.9 g
4.5 g
Sodium
2 mg
10 mg
Key takeaways
- Soybeans, mature seeds, sprouted, cooked, steamed has 82% fewer calories (81 kcal vs 446 kcal).
- Soybeans, mature seeds, raw has more protein (36.5 g vs 8.5 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more carbs (6.5 g vs 30.2 g).
- Soybeans, mature seeds, raw has more fiber (9.3 g vs 0.8 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more sugars (0.5 g vs 7.3 g).
| Macronutrients | Soybeans, mature seeds, raw | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calories | 446 kcal | 81 kcal |
| Protein | 36.5 g | 8.5 g |
| Total Fat | 19.9 g | 4.5 g |
| Total Carbohydrate | 30.2 g | 6.5 g |
| Dietary Fiber | 9.3 g | 0.8 g |
| Total Sugars | 7.3 g | 0.5 g |
| Water | 8.5 g | 79.5 g |
| Carbohydrates | Soybeans, mature seeds, raw | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Carbohydrate | 30.2 g | 6.5 g |
| Dietary Fiber | 9.3 g | 0.8 g |
| Total Sugars | 7.3 g | 0.5 g |
| Fats & Fatty Acids | Soybeans, mature seeds, raw | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Fat | 19.9 g | 4.5 g |
| Saturated Fat | 2.9 g | 0.6 g |
| Monounsaturated Fat | 4.4 g | 1.0 g |
| Polyunsaturated Fat | 11.3 g | 2.5 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 1,330.0 mg | 296.0 mg |
| Omega-6 Fatty Acids | 9,925.0 mg | 2,217.0 mg |
| Protein & Amino Acids | Soybeans, mature seeds, raw | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Protein | 36.5 g | 8.5 g |
| Histidine | 1,097.0 mg | 225.0 mg |
| Isoleucine | 1,971.0 mg | 375.0 mg |
| Leucine | 3,309.0 mg | 607.0 mg |
| Lysine | 2,706.0 mg | 486.0 mg |
| Methionine | 547.0 mg | 89.0 mg |
| Phenylalanine | 2,122.0 mg | 415.0 mg |
| Threonine | 1,766.0 mg | 325.0 mg |
| Tryptophan | 591.0 mg | 103.0 mg |
| Valine | 2,029.0 mg | 401.0 mg |
| Alanine | 1,915.0 mg | 355.0 mg |
| Arginine | 3,153.0 mg | 585.0 mg |
| Aspartic Acid | 5,112.0 mg | 1,148.0 mg |
| Cystine | 655.0 mg | 102.0 mg |
| Glutamic Acid | 7,874.0 mg | 1,272.0 mg |
| Glycine | 1,880.0 mg | 325.0 mg |
| Proline | 2,379.0 mg | 436.0 mg |
| Serine | 2,357.0 mg | 421.0 mg |
| Tyrosine | 1,539.0 mg | 309.0 mg |
| Vitamins | Soybeans, mature seeds, raw | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 2.0 mcg |
| Vitamin C | 6.0 mg | 8.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.2 mg |
| Vitamin K | 47.0 mcg | 70.6 mcg |
| Thiamin (B1) | 0.9 mg | 0.2 mg |
| Riboflavin (B2) | 0.9 mg | 0.1 mg |
| Niacin (B3) | 1.6 mg | 1.1 mg |
| Vitamin B6 | 0.4 mg | 0.1 mg |
| Folate (B9) | 375.0 mcg | 80.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 0.7 mg |
| Choline | 115.9 mg | 41.2 mg |
| Betaine | 2.1 mg | ~ |
| Minerals | Soybeans, mature seeds, raw | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calcium | 277.0 mg | 59.0 mg |
| Iron | 15.7 mg | 1.3 mg |
| Magnesium | 280.0 mg | 60.0 mg |
| Phosphorus | 704.0 mg | 135.0 mg |
| Potassium | 1,797.0 mg | 355.0 mg |
| Sodium | 2.0 mg | 10.0 mg |
| Zinc | 4.9 mg | 1.0 mg |
| Copper | 1.7 mg | 0.3 mg |
| Manganese | 2.5 mg | 0.7 mg |
| Selenium | 17.8 mcg | 0.6 mcg |
| Sterols | Soybeans, mature seeds, raw | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 161.0 mg | ~ |
| Other | Soybeans, mature seeds, raw | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 4.9 g | 1.1 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature seeds, raw or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, sprouted, cooked, steamed has fewer calories: 446 kcal for Soybeans, mature seeds, raw vs 81 kcal for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more protein, Soybeans, mature seeds, raw or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, raw has more protein: 36.5 g for Soybeans, mature seeds, raw vs 8.5 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more fiber, Soybeans, mature seeds, raw or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, raw has more fiber: 9.3 g for Soybeans, mature seeds, raw vs 0.8 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Is Soybeans, mature seeds, raw or Soybeans, mature seeds, sprouted, cooked, steamed healthier?
Soybeans, mature seeds, sprouted, cooked, steamed is lower in calories, and Soybeans, mature seeds, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.