Comparing Nutrients in 100 calories Boiled Green Soybeans VS Spinach

Weight per 100 calories

• Boiled Green Soybeans: 71g
• Spinach: 435g

Boiled Green Soybeans have 6.1 times more energy per 100g than Spinach. It has average energy density when compared to other foods. Raw Spinach having very low energy density.

Which food has more nutrients per 100 calories - Boiled Green Soybeans or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.03% 7.84g	12% 15.8g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.83g	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	NA	0.9% 0.65g	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	NA	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	7.84% 2.98g	25% 9.57g	38g per day for Men 19-50 years
Protein	15.6% 8.76g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	227% 2039μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	63.2% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.54% 0.89mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	5.65% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61.6% 18.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.7% 78.7μg	211% 843μg	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	13.4% 12mg	136% 122mg	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	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1750% 2100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Calcium	10.3% 103mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	9.2% 0.083mg	63% 0.57mg	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	22% 1.77mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	81.8% 343mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	170% 3.9mg	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	16% 112mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	71.4% 2426mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.9% 4.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.93mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	5.87% 0.65mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	10.7% 397g	3700g per day for Men 19-50 years

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

• Raw Spinach contains 359.4 times more Vitamin A, 1.8 times more Vitamin B1, 7.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B5, 19.9 times more Vitamin B6, 10.7 times more Vitamin B9 and 10.1 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Green Soybeans vs Spinach:

• Raw Spinach contains 4.2 times more Calcium, 6.8 times more Copper, 6.6 times more Iron, 8.1 times more Magnesium, 11 times more Manganese, 1.9 times more Phosphorus, 6.3 times more Potassium, 4.4 times more Selenium, 34.6 times more Sodium, 3.6 times more Zinc and 8.2 times more Water than Boiled and Drained Green Soybeans.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Green Soybeans have 2.7 times more Fat, 1.9 times more Saturated Fat and 16.7 times more Omega 6 than Raw Spinach.
• While Raw Spinach contains 2.4 times more Omega 3, 2 times more Carbohydrate, 3.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.