Comparing Nutrients in 100 calories Green Soybeans VS Steamed Soybeans Sprouts

Weight per 100 calories

• Green Soybeans: 68g
• Steamed Soybeans Sprouts: 124g

Green Soybeans have 1.8 times more energy per 100g than Steamed Soybeans Sprouts. It has average energy density when compared to other foods. Steamed Sprouted Soybeans having average energy density.

Which food has more nutrients per 100 calories - Green Soybeans or Steamed Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	5.8% 7.5g	6.2% 8.06g	130g per day for Men 19-50 years
Sugars	NA	0.89% 0.64g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.5% 2.86g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.68% 6.12μg	0.27% 2.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.03% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	9.97% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	24.7% 99μg	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	22% 19.7mg	11.4% 10.2mg	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	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	72.6% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	13.4% 134mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	45.3% 0.41mg	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	30% 2.4mg	20.2% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44.2mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	38% 0.88mg	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	19% 132mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.82% 12.3mg	1500mg per day for Men 19-50 years
Zinc	6.12% 0.67mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	1.24% 46g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Green Soybeans vs Steamed Soybeans Sprouts:

• Raw Green Soybeans have 1.8 times more Vitamin B2 and 1.9 times more Vitamin C than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 9.2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Steamed Sprouted Soybeans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Raw Green Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Green Soybeans vs Steamed Soybeans Sprouts:

• Raw Green Soybeans have 1.8 times more Calcium, 1.5 times more Iron and 1.4 times more Selenium than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 4.7 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Zinc and 2.1 times more Water than Raw Green Soybeans.
• Both Raw Green Soybeans and Steamed Sprouted Soybeans have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Green Soybeans have 2.9 times more Fiber than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Steamed Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Raw Green Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.