Soybeans are a vegan pantry ingredient that can be used to make your own tofu and soy milk at a fraction of the cost of store bought items. See more about them below.
More About 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.
Previous Ingredient: http://veganvenue.org/soup-mix-beans-barley/
Next Ingredient: http://veganvenue.org/tofu-soy-bean-curd/
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
|
Soybeans 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
|
Soybeans 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
|
Soybeans 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
|
Soybeans 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)
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