Soybeans, mature seeds, raw
FDC 174270cup (186 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 84 · +21 vs Legumes & beans medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Soybeans, mature seeds, raw ranks among the most nutrient-dense foods we cover, scoring 84 of 100. Within legumes & beans it ranks 13 of 60. Per 100 grams it is an excellent source of iron (87% DV), an excellent source of protein (73% DV), an excellent source of magnesium (67% DV). Most of its 446 calories per 100 grams come from fat.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 446 kcal | 22% |
| Total fat | 20 g | 26% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 30 g | 11% |
| Dietary fiber | 9.3 g | 33% |
| Sugars | 7.3 g | |
| Protein | 37 g | 73% |
| Potassium | 1800 mg | 38% |
| Calcium | 277 mg | 21% |
| Iron | 16 mg | 87% |
| Magnesium | 280 mg | 67% |
| Vitamin C | 6 mg | 7% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.85 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 830 kcal | 41% |
| Total fat | 37 g | 47% |
| Saturated fat | 5.4 g | 27% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.7 mg | 0% |
| Carbohydrate | 56 g | 20% |
| Dietary fiber | 17 g | 62% |
| Sugars | 14 g | |
| Protein | 68 g | 136% |
| Potassium | 3348 mg | 71% |
| Calcium | 515 mg | 40% |
| Iron | 29 mg | 162% |
| Magnesium | 521 mg | 124% |
| Vitamin C | 11 mg | 12% |
| Vitamin A | 1.9 µg | 0% |
| Vitamin E | 1.6 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 174270Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Soy flour, full-fat, rawDensity 84 vs 84Soy protein isolateDensity 84 vs 84NattoDensity 86 vs 84