Soybeans

From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat

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Ingredients: Descriptions and Photos
Soybeans

(Soybeans)  Soybeans are not generally sold in supermarkets, but they are available at health food stores and from co-ops.  Some of the most common uses of soybeans are in making textured vegetable protein (TVP), soy milk, and tofu.  Soybeans have been grown in China for over 3,000 years, but are now grown in many parts of the world.  Soybeans must be cooked in order for the protein to be digested.  See our nutritional charts for raw and cooked soybeans.

Soybeans, mature seeds, raw

Refuse: 0%  
NDB No: 16108 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
186g
Proximates
Water
g
8.54
433
0.142
15.88
Energy
kcal
446
0
0
830
Energy
kJ
1866
0
0
3471
Protein
g
36.49
454
0.205
67.87
Total lipid (fat)
g
19.94
364
0.183
37.09
Ash
g
4.87
190
0.092
9.06
Carbohydrate, by difference
g
30.16
0
0
56.10
Fiber, total dietary
g
9.3
0
0
17.3
Sugars, total
g
7.33
0
0
13.63
Minerals
Calcium, Ca
mg
277
71
5.268
515
Iron, Fe
mg
15.70
78
0.741
29.20
Magnesium, Mg
mg
280
49
9.19
521
Phosphorus, P
mg
704
82
11.33
1309
Potassium, K
mg
1797
56
28.702
3342
Sodium, Na
mg
2
5
1.084
4
Zinc, Zn
mg
4.89
60
0.073
9.10
Copper, Cu
mg
1.658
60
0.029
3.084
Manganese, Mn
mg
2.517
58
0.099
4.682
Selenium, Se
mcg
17.8
0
0
33.1
Vitamins
Vitamin C, total ascorbic acid
mg
6.0
3
0
11.2
Thiamin
mg
0.874
50
0.039
1.626
Riboflavin
mg
0.870
21
0.196
1.618
Niacin
mg
1.623
32
0.303
3.019
Pantothenic acid
mg
0.793
6
0.189
1.475
Vitamin B-6
mg
0.377
6
0.065
0.701
Folate, total
mcg
375
0
0
698
Folic acid
mcg
0
0
0
0
Folate, food
mcg
375
0
0
698
Folate, DFE
mcg_DFE
375
0
0
698
Choline, total
mg
115.9
0
0
215.6
Betaine
mg
2.1
2
0
3.9
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, RAE
mcg_RAE
1
0
0
2
Retinol
mcg
0
0
0
0
Carotene, beta
mcg
13
0
0
24
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Vitamin A, IU
IU
22
0
0
41
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.85
0
0
1.58
Vitamin K (phylloquinone)
mcg
47.0
0
0
87.4
Lipids
Fatty acids, total saturated
g
2.884
0
0
5.364
14:0
g
0.055
0
0
0.102
16:0
g
2.116
0
0
3.936
18:0
g
0.712
0
0
1.324
Fatty acids, total monounsaturated
g
4.404
0
0
8.191
16:1 undifferentiated
g
0.055
0
0
0.102
18:1 undifferentiated
g
4.348
0
0
8.087
Fatty acids, total polyunsaturated
g
11.255
0
0
20.934
18:2 undifferentiated
g
9.925
0
0
18.461
18:3 undifferentiated
g
1.330
0
0
2.474
Cholesterol
mg
0
0
0
0
Phytosterols
mg
161
0
0
299
Amino acids
Tryptophan
g
0.591
0
0
1.099
Threonine
g
1.766
0
0
3.285
Isoleucine
g
1.971
0
0
3.666
Leucine
g
3.309
0
0
6.155
Lysine
g
2.706
0
0
5.033
Methionine
g
0.547
0
0
1.017
Cystine
g
0.655
0
0
1.218
Phenylalanine
g
2.122
0
0
3.947
Tyrosine
g
1.539
0
0
2.863
Valine
g
2.029
0
0
3.774
Arginine
g
3.153
0
0
5.865
Histidine
g
1.097
0
0
2.040
Alanine
g
1.915
0
0
3.562
Aspartic acid
g
5.112
0
0
9.508
Glutamic acid
g
7.874
0
0
14.646
Glycine
g
1.880
0
0
3.497
Proline
g
2.379
0
0
4.425
Serine
g
2.357
0
0
4.384
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 21 (2008)

Soybeans, mature cooked, boiled, without salt

Refuse: 0%  
NDB No: 16109 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
172g
Proximates
Water
g
62.55
69
0.209
107.59
Energy
kcal
173
0
0
298
Energy
kJ
725
0
0
1247
Protein
g
16.64
0
0
28.62
Total lipid (fat)
g
8.97
69
0.125
15.43
Ash
g
1.91
1
0
3.29
Carbohydrate, by difference
g
9.93
0
0
17.08
Fiber, total dietary
g
6.0
0
0
10.3
Sugars, total
g
3.00
0
0
5.16
Minerals
Calcium, Ca
mg
102
0
0
175
Iron, Fe
mg
5.14
0
0
8.84
Magnesium, Mg
mg
86
0
0
148
Phosphorus, P
mg
245
0
0
421
Potassium, K
mg
515
0
0
886
Sodium, Na
mg
1
0
0
2
Zinc, Zn
mg
1.15
1
0
1.98
Copper, Cu
mg
0.407
0
0
0.700
Manganese, Mn
mg
0.824
0
0
1.417
Selenium, Se
mcg
7.3
0
0
12.6
Vitamins
Vitamin C, total ascorbic acid
mg
1.7
0
0
2.9
Thiamin
mg
0.155
68
0.004
0.267
Riboflavin
mg
0.285
0
0
0.490
Niacin
mg
0.399
0
0
0.686
Pantothenic acid
mg
0.179
0
0
0.308
Vitamin B-6
mg
0.234
5
0.098
0.402
Folate, total
mcg
54
4
2.839
93
Folic acid
mcg
0
0
0
0
Folate, food
mcg
54
4
2.839
93
Folate, DFE
mcg_DFE
54
0
0
93
Choline, total
mg
47.5
0
0
81.7
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, RAE
mcg_RAE
0
0
0
0
Retinol
mcg
0
0
0
0
Carotene, beta
mcg
5
0
0
9
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Vitamin A, IU
IU
9
0
0
15
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.35
0
0
0.60
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
19.2
0
0
33.0
Lipids
Fatty acids, total saturated
g
1.297
0
0
2.231
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.025
0
0
0.043
16:0
g
0.952
0
0
1.637
18:0
g
0.320
0
0
0.550
Fatty acids, total monounsaturated
g
1.981
0
0
3.407
16:1 undifferentiated
g
0.025
0
0
0.043
18:1 undifferentiated
g
1.956
0
0
3.364
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
5.064
0
0
8.710
18:2 undifferentiated
g
4.465
0
0
7.680
18:3 undifferentiated
g
0.598
0
0
1.029
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.242
0
0
0.416
Threonine
g
0.723
0
0
1.244
Isoleucine
g
0.807
0
0
1.388
Leucine
g
1.355
0
0
2.331
Lysine
g
1.108
0
0
1.906
Methionine
g
0.224
0
0
0.385
Cystine
g
0.268
0
0
0.461
Phenylalanine
g
0.869
0
0
1.495
Tyrosine
g
0.630
0
0
1.084
Valine
g
0.831
0
0
1.429
Arginine
g
1.291
0
0
2.221
Histidine
g
0.449
0
0
0.772
Alanine
g
0.784
0
0
1.348
Aspartic acid
g
2.093
0
0
3.600
Glutamic acid
g
3.224
0
0
5.545
Glycine
g
0.770
0
0
1.324
Proline
g
0.974
0
0
1.675
Serine
g
0.965
0
0
1.660
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 21 (2008)