84

Soybean

Soybeans, Mature Seeds, Raw has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin K, Thiamin, Riboflavin and Folate.

The food contains 30.16g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 36.5 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is average in saturated fats and low in trans fats. It's average MUFA and average PUFA. The omega-3 content is very high. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

It gives a good yield of Iron at 15.7 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Asian cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Soybeans, Mature Seeds, Raw has been given a composite ranking of 84, and on a regular basis.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat40%
 Calories from Carbs27%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin K
  • Very high in Riboflavin
  • Very high in Thiamin
  • No Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A22 IU0.4%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent1 mcg
Alpha Carotene0 mcg
Beta Carotene13 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C6 mg10%Top 30%High
Vitamin E0.85 mg2.8%Top 30%High
Vitamin K47 mcg58.7%Top 10%Very High
Thiamin0.87 mg58.3%Top 10%Very High
Riboflavin0.87 mg51.2%Top 10%Very High
Niacin1.6 mg8.1%Mid 40%Average
Vitamin B60.38 mg18.8%Top 30%High
Folate375 mcg93.7%Top 10%Very High
Food Folate375 mcg
Folic Acid0 mcg
Dietary Folate Equivalents375 mcg
Vitamin B120 mcg
Pantothenic Acid0.79 mg7.9%Top 30%High
Choline115.9 mg
Betaine2.1 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium277 mg27.7%Top 10%Very High
Iron15.7 mg87.2%Top 10%Very High
Magnesium280 mg70%Top 10%Very High
Phosphorus704 mg70.4%Top 10%Very High
Potassium1796.8 mg51.3%Top 10%Very High
Sodium2 mg0.1%Bottom 10%Very Low
Zinc4.9 mg32.6%Top 30%High
Copper1.7 mg82.9%Top 10%Very High
Manganese2.5 mg125.9%Top 10%Very High
Selenium17.8 mcg25.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate30.2 g10.1%Top 30%High
Dietary Fiber9.3 g37.2%Top 10%Very High
Sugars7.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein36.5 g73%Top 10%Very High
Tryptophan590.9 mg
Threonine1765.9 mg
Isoleucine1971 mg
Leucine3309.2 mg
Lysine2706.4 mg
Methionine547.1 mg
Cystine655.1 mg
Phenylalanine2122.2 mg
Tyrosine1539.1 mg
Valine2028.8 mg
Arginine3153.5 mg
Histidine1097 mg
Alanine1914.8 mg
Aspartic Acid5112.3 mg
Glutamic Acid7875.1 mg
Glycine1880.1 mg
Proline2379.3 mg
Serine2357.2 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat19.9 g30.7%Top 30%High
Saturated Fat2.9 g14.4%Mid 40%Average
Monounsaturated Fat4.4 g
Polyunsaturated Fat11.3 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids1329.8 mg
Total Omega 6 Fatty Acids9924.4 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water8.5 g
Ash4.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 446 Calories from Fat 179

% Daily Value *

Total Fat 19.9 g 30.7%

Saturated Fat 2.9 g 14.4%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2 mg 0.1%

Total Carbohydrates 30.2 g 10.1%

Dietary Fiber 9.3 g37.2%

Sugars 7.3 g

Protein 36.5 g 73%

Vitamin A 0.4% Vitamin C 10%

Calcium 27.7% Iron 87.2%

*Based on a 2000 Calorie diet

Embed Table:

Better Eats

Details
87

Mung Beans

Per 100g | Calories 347
Protein 23.9 g | Carbs 62.6 g | Fat 1.2 g

91

Mungo Beans

Per 100g | Calories 341
Protein 25.2 g | Carbs 59 g | Fat 1.6 g

95

Boiled Mature Cooked Soybeans Without..

Per 100g | Calories 173
Protein 16.6 g | Carbs 9.9 g | Fat 9 g

94

Boiled Cooked Mature Seeds Black..

Per 100g | Calories 132
Protein 8.9 g | Carbs 23.7 g | Fat 0.54 g

Related Searches

78

Moth beans

Per 100g | Calories 343
Protein 22.9 g | Carbs 61.5 g | Fat 1.6 g

78

Lupin Seeds

Per 100g | Calories 371
Protein 36.2 g | Carbs 40.4 g | Fat 9.7 g

79

Salted Roasted Mature Seeds Soybeans

Per 100g | Calories 471
Protein 35.2 g | Carbs 33.5 g | Fat 25.4 g

61

Miso

Per 100g | Calories 199
Protein 11.7 g | Carbs 26.5 g | Fat 6 g

96

Dill seed

Per 100g | Calories 305
Protein 16 g | Carbs 55.2 g | Fat 14.5 g

96

Curry Powder

Per 100g | Calories 325
Protein 12.7 g | Carbs 58.1 g | Fat 13.8 g

95

Boiled Mature Cooked Soybeans Without..

Per 100g | Calories 173
Protein 16.6 g | Carbs 9.9 g | Fat 9 g

79

Salted Roasted Mature Seeds Soybeans

Per 100g | Calories 471
Protein 35.2 g | Carbs 33.5 g | Fat 25.4 g