Comparing Nutrients in 100 calories Spinach VS Sprouted Soybeans

Weight per 100 calories

• Spinach: 435g
• Sprouted Soybeans: 82g

Raw Sprouted Soybeans have 5.3 times more energy per unit of mass than Raw Spinach, which is average in comparison to other foods. Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Spinach or Sprouted Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	22.8% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	6.03% 7.84g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.9% 0.65g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	25% 9.57g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	227% 2039μg	0.091% 0.82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	23.2% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	7.44% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61.6% 18.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	211% 843μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	136% 122mg	14% 12.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1750% 2100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	43% 430mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	147% 11.8mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	81.8% 343mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	25% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.4% 213mg	19.2% 134mg	700mg per day for Men 19-50 years
Potassium	71.4% 2426mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	0.89% 0.49μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.77% 11.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.7% 0.96mg	11mg per day for Men 19-50 years
Water	10.7% 397g	1.53% 56.6g	3700g per day for Men 19-50 years

Spinach VS Sprouted Soybeans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Spinach or Sprouted Soybeans?

Lets compare vitamin content per 100 calories of Spinach vs Sprouted Soybeans:

• 100 calories of Spinach have 2487.7 times more Vitamin A, 1.2 times more Vitamin B1, 8.5 times more Vitamin B2, 3.3 times more Vitamin B3, 5.9 times more Vitamin B6, 6 times more Vitamin B9 and 9.7 times more Vitamin C than Sprouted Soybeans.
• While 100 kcal of Raw Sprouted Soybeans contain 2.7 times more Vitamin B5 than Raw Spinach.
• 100 calories of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Raw Spinach as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Spinach vs Sprouted Soybeans:

• 100 calories of Spinach have 7.8 times more Calcium, 1.6 times more Copper, 6.8 times more Iron, 5.8 times more Magnesium, 6.8 times more Manganese, 1.6 times more Phosphorus, 6.1 times more Potassium, 8.8 times more Selenium, 29.9 times more Sodium, 2.4 times more Zinc and 7 times more Water than Sprouted Soybeans.
• 100 calories of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Spinach have 1.6 times more Omega 3, 2 times more Carbohydrate and 10.6 times more Fiber than Sprouted Soybeans.
• While 100 kcal of Raw Sprouted Soybeans contain 3.2 times more Fat, 2.8 times more Saturated Fat and 24.2 times more Omega 6 than Raw Spinach.
• Both Spinach and Sprouted Soybeans offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Spinach provide inadequate amounts of Omega 6