Soybeans, mature seeds, sprouted, cooked, steamed vs Soy flour, full-fat, raw, crude protein basis (N x 6.25)
Nutrition comparison per 100 g.
Soybeans, mature seeds, sprouted, cooked, steamed
81 kcal
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
434 kcal
Calories
81 kcal
434 kcal
Protein
8.5 g
37.8 g
Carbs
6.5 g
31.9 g
Fiber
0.8 g
9.6 g
Sugars
0.5 g
~
Fat
4.5 g
20.7 g
Sodium
10 mg
13 mg
Key takeaways
- Soybeans, mature seeds, sprouted, cooked, steamed has 81% fewer calories (81 kcal vs 434 kcal).
- Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more protein (37.8 g vs 8.5 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more carbs (6.5 g vs 31.9 g).
- Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more fiber (9.6 g vs 0.8 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more fat (4.5 g vs 20.7 g).
| Macronutrients | Soybeans, mature seeds, sprouted, cooked, steamed | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Calories | 81 kcal | 434 kcal |
| Protein | 8.5 g | 37.8 g |
| Total Fat | 4.5 g | 20.7 g |
| Total Carbohydrate | 6.5 g | 31.9 g |
| Dietary Fiber | 0.8 g | 9.6 g |
| Total Sugars | 0.5 g | ~ |
| Water | 79.5 g | 5.2 g |
| Carbohydrates | Soybeans, mature seeds, sprouted, cooked, steamed | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Total Carbohydrate | 6.5 g | 31.9 g |
| Dietary Fiber | 0.8 g | 9.6 g |
| Total Sugars | 0.5 g | ~ |
| Fats & Fatty Acids | Soybeans, mature seeds, sprouted, cooked, steamed | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Total Fat | 4.5 g | 20.7 g |
| Saturated Fat | 0.6 g | 3.0 g |
| Monounsaturated Fat | 1.0 g | 4.6 g |
| Polyunsaturated Fat | 2.5 g | 11.7 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 296.0 mg | 1,378.0 mg |
| Omega-6 Fatty Acids | 2,217.0 mg | 10,280.0 mg |
| Protein & Amino Acids | Soybeans, mature seeds, sprouted, cooked, steamed | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Protein | 8.5 g | 37.8 g |
| Histidine | 225.0 mg | 931.0 mg |
| Isoleucine | 375.0 mg | 1,675.0 mg |
| Leucine | 607.0 mg | 2,812.0 mg |
| Lysine | 486.0 mg | 2,298.0 mg |
| Methionine | 89.0 mg | 466.0 mg |
| Phenylalanine | 415.0 mg | 1,802.0 mg |
| Threonine | 325.0 mg | 1,500.0 mg |
| Tryptophan | 103.0 mg | 502.0 mg |
| Valine | 401.0 mg | 1,724.0 mg |
| Alanine | 355.0 mg | 1,627.0 mg |
| Arginine | 585.0 mg | 2,679.0 mg |
| Aspartic Acid | 1,148.0 mg | 4,342.0 mg |
| Cystine | 102.0 mg | 556.0 mg |
| Glutamic Acid | 1,272.0 mg | 6,689.0 mg |
| Glycine | 325.0 mg | 1,597.0 mg |
| Proline | 436.0 mg | 2,020.0 mg |
| Serine | 421.0 mg | 2,002.0 mg |
| Tyrosine | 309.0 mg | 1,306.0 mg |
| Vitamins | Soybeans, mature seeds, sprouted, cooked, steamed | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | 6.0 mcg |
| Vitamin C | 8.3 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | ~ |
| Vitamin K | 70.6 mcg | ~ |
| Thiamin (B1) | 0.2 mg | 0.6 mg |
| Riboflavin (B2) | 0.1 mg | 1.2 mg |
| Niacin (B3) | 1.1 mg | 4.3 mg |
| Vitamin B6 | 0.1 mg | 0.5 mg |
| Folate (B9) | 80.0 mcg | 345.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.7 mg | 1.6 mg |
| Choline | 41.2 mg | ~ |
| Minerals | Soybeans, mature seeds, sprouted, cooked, steamed | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Calcium | 59.0 mg | 206.0 mg |
| Iron | 1.3 mg | 6.4 mg |
| Magnesium | 60.0 mg | 429.0 mg |
| Phosphorus | 135.0 mg | 494.0 mg |
| Potassium | 355.0 mg | 2,515.0 mg |
| Sodium | 10.0 mg | 13.0 mg |
| Zinc | 1.0 mg | 3.9 mg |
| Copper | 0.3 mg | 2.9 mg |
| Manganese | 0.7 mg | 2.3 mg |
| Selenium | 0.6 mcg | 7.5 mcg |
| Sterols | Soybeans, mature seeds, sprouted, cooked, steamed | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soybeans, mature seeds, sprouted, cooked, steamed | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.1 g | 4.5 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature seeds, sprouted, cooked, steamed or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Soybeans, mature seeds, sprouted, cooked, steamed has fewer calories: 81 kcal for Soybeans, mature seeds, sprouted, cooked, steamed 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, sprouted, cooked, steamed 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: 8.5 g for Soybeans, mature seeds, sprouted, cooked, steamed 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, sprouted, cooked, steamed 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: 0.8 g for Soybeans, mature seeds, sprouted, cooked, steamed vs 9.6 g for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Is Soybeans, mature seeds, sprouted, cooked, steamed or Soy flour, full-fat, raw, crude protein basis (N x 6.25) healthier?
Soybeans, mature seeds, sprouted, cooked, steamed 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.