Nutrition Comparison of Soybeans Mature Seeds Raw vs Dry-roasted Soybeans vs Boiled Soybeans (Edamame)
Macronutrients | |||
---|---|---|---|
Food # | #1 | #2 | #3 |
Weight (g) | 100 | 100 | 100 |
Calories (%DV) | 446 (22%) | 449 (22%) | 172 (9%) |
Fat (g) (%DV) | 19.9 (31%) | 21.6 (33%) | 9 (14%) |
Protein (g) (%DV) | 36.5 (73%) | 43.3 (87%) | 18.2 (36%) |
Carbohydrates (g) (%DV) | 30.2 (10%) | 29 (10%) | 8.4 (3%) |
Sugar (g) (%DV) | 7.3 (15%) | ~ (~%) | 3 (6%) |
Fiber (g) (%DV) | 9.3 (37%) | 8.1 (32%) | 6 (24%) |
Cholesterol (mg) (%DV) | 0 (0%) | 0 (0%) | 0 (0%) |
Saturated Fats (g) (%DV) | 2.9 (14%) | 3.1 (16%) | 1.3 (6%) |
Net Carbs (g) | 20.9 | 20.9 | 2.4 |
Trans Fats (g) | 0 | 0 | 0 | Minerals |
Food # | #1 | #2 | #3 |
Weight (g) | 100 | 100 | 100 |
Calcium (mg) (%DV) | 277 (21%) | 140 (11%) | 102 (8%) |
Iron (mg) (%DV) | 15.7 (87%) | 4 (22%) | 5.1 (29%) |
Potassium (mg) (%DV) | 1797 (38%) | 1364 (29%) | 515 (11%) |
Magnesium (mg) (%DV) | 280 (67%) | 228 (54%) | 86 (20%) |
Phosphorus (mg) (%DV) | 704 (56%) | 649 (52%) | 245 (20%) |
Sodium (mg) (%DV) | 2 (0%) | 2 (0%) | 1 (0%) |
Zinc (mg) (%DV) | 4.9 (44%) | 4.8 (43%) | 1.2 (10%) |
Copper (mg) (%DV) | 1.7 (184%) | 1.1 (120%) | 0.4 (45%) |
Manganese (mg) (%DV) | 2.5 (109%) | 2.2 (95%) | 0.8 (36%) |
Selenium (μg) (%DV) | 17.8 (32%) | 19.3 (35%) | 7.3 (13%) |
Fluoride (μg) | ~ | ~ | ~ | Vitamins |
Food # | #1 | #2 | #3 |
Weight (g) | 100 | 100 | 100 |
Vitamin A, RAE (μg) (%DV) | 1 (0%) | 0 (0%) | 0 (0%) |
Vitamin C (mg) (%DV) | 6 (7%) | 4.6 (5%) | 1.7 (2%) |
Vitamin B12 (μg) (%DV) | 0 (0%) | 0 (0%) | 0 (0%) |
Thiamin (B1) (mg) (%DV) | 0.9 (73%) | 0.4 (36%) | 0.2 (13%) |
Riboflavin (B2) (mg) (%DV) | 0.9 (67%) | 0.8 (58%) | 0.3 (22%) |
Niacin (B3) (mg) (%DV) | 1.6 (10%) | 1.1 (7%) | 0.4 (2%) |
Vitamin B5 (PA) (mg) (%DV) | 0.8 (16%) | 0.5 (9%) | 0.2 (4%) |
Vitamin B6 (mg) (%DV) | 0.4 (22%) | 0.2 (13%) | 0.2 (14%) |
Folate (B9) (μg) (%DV) | 375 (94%) | 205 (51%) | 54 (14%) |
Folic acid (μg) (%DV) | 0 (0%) | 0 (0%) | 0 (0%) |
Food Folate (μg) (%DV) | 375 (94%) | 205 (51%) | 54 (14%) |
Folate (DFE) (μg) (%DV) | 375 (94%) | 205 (51%) | 54 (14%) |
Choline (mg) (%DV) | 115.9 (21%) | ~ (~%) | 47.5 (9%) |
Retinol (μg) | 0 | 0 | 0 |
Vitamin A (IU) (%DV) | 22 (1%) | 0 (0%) | 9 (0%) |
Beta Carotene (μg) (%RDA) | 13 (0%) | ~ (~%) | 5 (0%) |
Alpha Carotene (μg) (%RDA) | 0 (0%) | ~ (~%) | 0 (0%) |
Beta Crypt (μg) (%RDA) | 0 (0%) | ~ (~%) | 0 (0%) |
Lycopene (μg) | 0 | ~ | 0 |
Lut + Zeaxan (μg) | 0 | ~ | 0 |
Vitamin E (mg) (%DV) | 0.9 (6%) | ~ (~%) | 0.4 (2%) |
Vitamin D (μg) (%DV) | 0 (0%) | 0 (0%) | 0 (0%) |
Ergocalciferol (D2) (μg) | ~ | ~ | ~ |
Cholecalciferol (D3) (μg) | ~ | ~ | ~ |
Vitamin D (IU) (%DV) | 0 (0%) | 0 (0%) | 0 (0%) |
Vitamin K (μg) (%DV) | 47 (39%) | 37 (31%) | 19.2 (16%) |
Vitamin K1 (Dihydrophylloquinone) (μg) | ~ | ~ | ~ |
Menaquinone-4 (μg) | ~ | ~ | ~ | Other |
Food # | #1 | #2 | #3 |
Weight (g) | 100 | 100 | 100 |
Water (g) | 8.5 | 0.8 | 62.6 |
Ash (g) | 5 | 5 | 2 |
Alcohol (g) | 0 | ~ | 0 |
Caffeine (mg) | 0 | ~ | 0 |
Theobromine (mg) | 0 | ~ | 0 | Carbohydrates |
Food # | #1 | #2 | #3 |
Weight (g) | 100 | 100 | 100 |
Sucrose (g) | ~ | ~ | ~ |
Glucose (g) | ~ | ~ | ~ |
Fructose (g) | ~ | ~ | ~ |
Lactose (g) | ~ | ~ | ~ |
Maltose (g) | ~ | ~ | ~ |
Galactose (g) | ~ | ~ | ~ |
Starch (g) | ~ | ~ | ~ | Fats |
Food # | #1 | #2 | #3 |
Weight (g) | 100 | 100 | 100 |
Omega 3s (mg) (%AI) | 1330 (83%) | 1443 (90%) | 598 (37%) |
Omega 6s (mg) (%AI) | 9925 (58%) | 10764 (63%) | 4465 (26%) |
Omega 3 to Omega 6 Ratio | 0.13 | 0.13 | 0.13 |
Omega 6 to Omega 3 Ratio | 7.46 | 7.46 | 7.47 |
4:0 (mg) | ~ | ~ | 0 |
6:0 (mg) | ~ | ~ | 0 |
8:0 (mg) | ~ | ~ | 0 |
10:0 (mg) | ~ | ~ | 0 |
12:0 (mg) | ~ | ~ | 0 |
13:0 (mg) | ~ | ~ | ~ |
14:0 (mg) | 55 | 60 | 25 |
15:0 (mg) | ~ | ~ | ~ |
16:0 (mg) | 2116 | 2295 | 952 |
17:0 (mg) | ~ | ~ | ~ |
18:0 (mg) | 712 | 772 | 320 |
20:0 (mg) | ~ | ~ | ~ |
22:0 (mg) | ~ | ~ | ~ |
24:0 (mg) | ~ | ~ | ~ |
Monosaturated Fats (mg) | 4404 | 4776 | 1981 |
14:1 (mg) | ~ | ~ | ~ |
15:1 (mg) | ~ | ~ | ~ |
16:1 undifferentiated (mg) | 55 | 60 | 25 |
16:1 c (mg) | ~ | ~ | ~ |
16:1 t (mg) | ~ | ~ | ~ |
17:1 (mg) | ~ | ~ | ~ |
18:1 undifferentiated (mg) | 4348 | 4716 | 1956 |
18:1 c (mg) | ~ | ~ | ~ |
18:1 t (mg) | ~ | ~ | ~ |
18:1-11 t (18:1t n-7) (mg) | ~ | ~ | ~ |
20:1 (mg) | ~ | ~ | 0 |
22:1 undifferentiated (mg) | ~ | ~ | 0 |
22:1 c (mg) | ~ | ~ | ~ |
22:1 t (mg) | ~ | ~ | ~ |
24:1 c (mg) | ~ | ~ | ~ |
Polyunsaturated Fats (mg) | 11255 | 12207 | 5064 |
18:2 undifferentiated (mg) | 9925 | 10764 | 4465 |
18:2 n-6 c,c (mg) | ~ | ~ | ~ |
18:2 CLAs (mg) | ~ | ~ | ~ |
18:2 t,t (mg) | ~ | ~ | ~ |
18:2 i (mg) | ~ | ~ | ~ |
18:2 t not further defined (mg) | ~ | ~ | ~ |
18:3 undifferentiated (mg) | 1330 | 1443 | 598 |
Alpha Linolenic Acid (ALA) (mg) | ~ | ~ | ~ |
18:3 n-6 c,c,c (mg) | ~ | ~ | ~ |
18:3i (mg) | ~ | ~ | ~ |
18:4 (mg) | ~ | ~ | 0 |
20:2 n-6 c,c (mg) | ~ | ~ | ~ |
20:3 undifferentiated (mg) | ~ | ~ | ~ |
20:3 n-3 (mg) | ~ | ~ | ~ |
20:3 n-6 (mg) | ~ | ~ | ~ |
20:4 undifferentiated (mg) | ~ | ~ | 0 |
20:4 n-6 (mg) | ~ | ~ | ~ |
Eicosapentaenoic Acid (EPA) (mg) | ~ | ~ | 0 |
21:5 (mg) | ~ | ~ | ~ |
22:4 (mg) | ~ | ~ | ~ |
Docosapentaenoic Acid (DPA) (mg) | ~ | ~ | 0 |
Docosahexaenoic Acid (DHA) (mg) | ~ | ~ | 0 |
Fatty acids, total trans-monoenoic (mg) | ~ | ~ | ~ |
Fatty acids, total trans-polyenoic (mg) | ~ | ~ | ~ |
Phytosterols (mg) | 161 | ~ | ~ |
Stigmasterol (mg) | ~ | ~ | ~ |
Campesterol (mg) | ~ | ~ | ~ |
Beta-sitosterol (mg) | ~ | ~ | ~ | Amino Acids |
Food # | #1 | #2 | #3 |
Weight (g) | 100 | 100 | 100 |
Betaine (mg) | 2 | ~ | ~ |
Tryptophan (mg) (%RDI) | 591 (211%) | 575 (205%) | 242 (86%) |
Threonine (mg) (%RDI) | 1766 (168%) | 1719 (164%) | 723 (69%) |
Isoleucine (mg) (%RDI) | 1971 (141%) | 1920 (137%) | 807 (58%) |
Leucine (mg) (%RDI) | 3309 (121%) | 3223 (118%) | 1355 (50%) |
Lysine (mg) (%RDI) | 2706 (129%) | 2634 (125%) | 1108 (53%) |
Methionine (mg) (%RDI) | 547 (75%) | 534 (73%) | 224 (31%) |
Cystine (mg) (%RDI) | 655 (228%) | 638 (222%) | 268 (93%) |
Phenylalanine (mg) (%RDI) | 2122 (243%) | 2066 (236%) | 869 (99%) |
Tyrosine (mg) (%RDI) | 1539 (176%) | 1497 (171%) | 630 (72%) |
Valine (mg) (%RDI) | 2029 (111%) | 1976 (109%) | 831 (46%) |
Arginine (mg) | 3153 | 3071 | 1291 |
Histidine (mg) (%RDI) | 1097 (157%) | 1068 (153%) | 449 (64%) |
Alanine (mg) | 1915 | 1865 | 784 |
Aspartic acid (mg) | 5112 | 4977 | 2093 |
Glutamic acid (mg) | 7874 | 7667 | 3224 |
Glycine (mg) | 1880 | 1830 | 770 |
Proline (mg) | 2379 | 2315 | 974 |
Serine (mg) | 2357 | 2294 | 965 |
Hydroxyproline (mg) | ~ | ~ | ~ |