100points

Soybeans

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Soybeans review: 60 facts and highlights

Soybeans

Why is Soybeans better than the average?

  • more copper per 100g
    1.66mgvs0.86mg
  • more food energy (kJ) per 100g
    1866kJvs1452.08kJ
  • more proteins per 100g
    36.49gvs22.9g
  • more lipids per 100g
    19.94gvs2.97g
  • more ash per 100g
    4.87gvs3.33g
  • more formononetin per 100g
    8.46mgvs1.14mg
  • more calcium content per 100g
    277mgvs139.89mg
  • more iron content per 100g
    15.7mgvs6.34mg

Top nutrition facts and health benefits

relevant

General values

1. more food energy (kcal) per 100g

446kcal

The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).

Best

Valencia Peanuts

570kcal

2. higher water content per 100g

8.54g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Tofu (Regular)

84.55g

3. more proteins per 100g

36.49g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Soybeans

36.49g

4. more lipids per 100g

19.94g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Spanish Peanuts

49.6g

5. more dietary fiber per 100g

9.3g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Winged Beans

25.9g

6. more coumestrol per 100g

0.02mg

Coumestrol has anti-estrogen properties and can affect all organs that are regulated by the hormone estrogen.

Best

Pinto Beans

1.8mg

relevant

Sugars

1. more carbohydrates per 100g

30.16g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Pink Beans

64.19g

2. smaller amount of sugars per 100g

7.33g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Best

Tofu (Regular)

0.62g

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Minerals

1. more copper per 100g

1.66mg

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.

Best

Winged Beans

2.88mg

2. more selenium per 100g

17.8µg

Selenium is an important mineral with antioxidant properties. It helps the body's detoxification system and strengthens the immune system.

Best

Pinto Beans

27.9µg

3. more calcium content per 100g

277mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Tofu (Firm)

683mg

4. more iron content per 100g

15.7mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Soybeans

15.7mg

5. more magnesium per 100g

280mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Mothbeans

381mg

6. more ash per 100g

4.87g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

Soybeans

4.87g

relevant

Vitamins

1. more vitamin B6 per 100g

0.38mg

Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.

Best

Chickpeas (Garbanzo Beans, Bengal Gram)

0.54mg

2. more vitamin C per 100g

6mg

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

Best

Pinto Beans

6.3mg

3. more riboflavin per 100g

0.87mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Soybeans

0.87mg

4. more niacin per 100g

1.62mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Spanish Peanuts

15.93mg

5. more pantothenic acid per 100g

0.79mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Valencia Peanuts

1.81mg

6. more thiamin per 100g

0.87mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Hyacinth Beans

1.13mg

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Amino acids

1. more phenylalanine per 100g

2.12g

Phenylalanine is an essential amino acid that the body uses to make proteins, thyroid hormones, epinephrine, dopamine and norepinephrine, three essential neurotransmitters.

Best

Soybeans

2.12g

2. more serine per 100g

2.36g

Serine is an amino acid that contributes to the biosynthesis of proteins, playing a key role in various metabolic processes.

Best

Soybeans

2.36g

3. more tryptophan per 100g

0.59g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Winged Beans

0.76g

4. more threonine per 100g

1.77g

Threonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.

Best

Soybeans

1.77g

5. more isoleucine per 100g

1.97g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Soybeans

1.97g

6. more leucine per 100g

3.31g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Soybeans

3.31g

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Antioxidants

1. more formononetin per 100g

8.46mg

Formononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.

Best

Soybeans

8.46mg

2. more daidzein content per 100g

62.9mg

Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.

Best

Soybeans

62.9mg

3. more glycitein per 100g

15.29mg

Glycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.

Best

Soybeans

15.29mg

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