Soybeans
Soybeans is consistently high in these nutrients across all variants, regardless of preparation or processing.
Copper > 88% Magnesium > 87% Manganese > 86% Vitamin K > 85% Folate > 78% Potassium > 78% Calcium > 73%
Select a nutrient to see how the 11 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| mature seeds, dry roasted | 43.3 | > 99% |
| mature seeds, roasted, no salt added | 38.5 | > 99% |
| mature seeds, roasted, salted | 38.5 | > 99% |
| mature seeds, raw | 36.5 | > 99% |
| mature cooked, boiled, without salt | 18.2 | > 67% |
| mature seeds, cooked, boiled, with salt | 18.2 | > 67% |
| mature seeds, sprouted, cooked, stir-fried | 13.1 | > 58% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 13.1 | > 58% |
| mature seeds, sprouted, raw | 13.1 | > 58% |
| mature seeds, sprouted, cooked, steamed | 8.5 | > 46% |
| mature seeds, sprouted, cooked, steamed, with salt | 8.5 | > 46% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| mature seeds, raw | 15.7 | > 98% |
| mature cooked, boiled, without salt | 5.1 | > 92% |
| mature seeds, cooked, boiled, with salt | 5.1 | > 92% |
| mature seeds, dry roasted | 4.0 | > 88% |
| mature seeds, roasted, no salt added | 3.9 | > 88% |
| mature seeds, roasted, salted | 3.9 | > 88% |
| mature seeds, sprouted, raw | 2.1 | > 68% |
| mature seeds, sprouted, cooked, steamed | 1.3 | > 50% |
| mature seeds, sprouted, cooked, steamed, with salt | 1.3 | > 50% |
| mature seeds, sprouted, cooked, stir-fried | 0.4 | > 19% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 0.4 | > 19% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| mature seeds, raw | 280.0 | > 99% |
| mature seeds, dry roasted | 228.0 | > 98% |
| mature seeds, roasted, no salt added | 145.0 | > 95% |
| mature seeds, roasted, salted | 145.0 | > 95% |
| mature seeds, sprouted, cooked, stir-fried | 96.0 | > 92% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 96.0 | > 92% |
| mature cooked, boiled, without salt | 86.0 | > 91% |
| mature seeds, cooked, boiled, with salt | 86.0 | > 91% |
| mature seeds, sprouted, raw | 72.0 | > 90% |
| mature seeds, sprouted, cooked, steamed | 60.0 | > 88% |
| mature seeds, sprouted, cooked, steamed, with salt | 60.0 | > 87% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| mature seeds, raw | 4.9 | > 88% |
| mature seeds, dry roasted | 4.8 | > 87% |
| mature seeds, roasted, no salt added | 3.1 | > 76% |
| mature seeds, roasted, salted | 3.1 | > 76% |
| mature seeds, sprouted, cooked, stir-fried | 2.1 | > 65% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 2.1 | > 65% |
| mature seeds, sprouted, raw | 1.2 | > 52% |
| mature cooked, boiled, without salt | 1.1 | > 52% |
| mature seeds, cooked, boiled, with salt | 1.1 | > 52% |
| mature seeds, sprouted, cooked, steamed | 1.0 | > 49% |
| mature seeds, sprouted, cooked, steamed, with salt | 1.0 | > 49% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| mature seeds, raw | 277.0 | > 95% |
| mature seeds, dry roasted | 140.0 | > 88% |
| mature seeds, roasted, no salt added | 138.0 | > 87% |
| mature seeds, roasted, salted | 138.0 | > 87% |
| mature cooked, boiled, without salt | 102.0 | > 81% |
| mature seeds, cooked, boiled, with salt | 102.0 | > 81% |
| mature seeds, sprouted, cooked, stir-fried | 82.0 | > 78% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 82.0 | > 78% |
| mature seeds, sprouted, raw | 67.0 | > 75% |
| mature seeds, sprouted, cooked, steamed | 59.0 | > 73% |
| mature seeds, sprouted, cooked, steamed, with salt | 59.0 | > 73% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| mature seeds, raw | 1797.0 | > 99% |
| mature seeds, roasted, no salt added | 1470.0 | > 99% |
| mature seeds, roasted, salted | 1470.0 | > 99% |
| mature seeds, dry roasted | 1364.0 | > 98% |
| mature seeds, sprouted, cooked, stir-fried | 567.0 | > 93% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 567.0 | > 93% |
| mature cooked, boiled, without salt | 515.0 | > 92% |
| mature seeds, cooked, boiled, with salt | 515.0 | > 92% |
| mature seeds, sprouted, raw | 484.0 | > 91% |
| mature seeds, sprouted, cooked, steamed | 355.0 | > 78% |
| mature seeds, sprouted, cooked, steamed, with salt | 355.0 | > 78% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| mature seeds, raw | 704.0 | > 98% |
| mature seeds, dry roasted | 649.0 | > 98% |
| mature seeds, roasted, no salt added | 363.0 | > 93% |
| mature seeds, roasted, salted | 363.0 | > 93% |
| mature cooked, boiled, without salt | 245.0 | > 81% |
| mature seeds, cooked, boiled, with salt | 245.0 | > 81% |
| mature seeds, sprouted, cooked, stir-fried | 216.0 | > 72% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 216.0 | > 72% |
| mature seeds, sprouted, raw | 164.0 | > 52% |
| mature seeds, sprouted, cooked, steamed | 135.0 | > 45% |
| mature seeds, sprouted, cooked, steamed, with salt | 135.0 | > 45% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| mature seeds, roasted, no salt added | 17.7 | > 98% |
| mature seeds, roasted, salted | 17.7 | > 98% |
| mature seeds, raw | 9.3 | > 91% |
| mature seeds, dry roasted | 8.1 | > 89% |
| mature cooked, boiled, without salt | 6.0 | > 83% |
| mature seeds, cooked, boiled, with salt | 6.0 | > 83% |
| mature seeds, sprouted, raw | 1.1 | > 25% |
| mature seeds, sprouted, cooked, steamed | 0.8 | > 18% |
| mature seeds, sprouted, cooked, steamed, with salt | 0.8 | > 17% |
| mature seeds, sprouted, cooked, stir-fried | 0.8 | > 18% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 0.8 | > 17% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| mature seeds, sprouted, raw | 15.3 | > 74% |
| mature seeds, sprouted, cooked, stir-fried | 12.0 | > 69% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 12.0 | > 69% |
| mature seeds, sprouted, cooked, steamed | 8.3 | > 63% |
| mature seeds, sprouted, cooked, steamed, with salt | 8.3 | > 63% |
| mature seeds, raw | 6.0 | > 57% |
| mature seeds, dry roasted | 4.6 | > 53% |
| mature seeds, roasted, no salt added | 2.2 | > 41% |
| mature seeds, roasted, salted | 2.2 | > 41% |
| mature cooked, boiled, without salt | 1.7 | > 36% |
| mature seeds, cooked, boiled, with salt | 1.7 | > 36% |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| mature seeds, roasted, salted | 0.9 | > 77% |
| mature seeds, raw | 0.8 | > 75% |
| mature cooked, boiled, without salt | 0.3 | > 50% |
| mature seeds, cooked, boiled, with salt | 0.3 | > 50% |
| mature seeds, sprouted, cooked, steamed | 0.2 | > 33% |
| mature seeds, sprouted, cooked, steamed, with salt | 0.2 | > 33% |
| mature seeds, dry roasted | trace | n/a |
| mature seeds, roasted, no salt added | trace | n/a |
| mature seeds, sprouted, cooked, stir-fried | trace | n/a |
| mature seeds, sprouted, cooked, stir-fried, with salt | trace | n/a |
| mature seeds, sprouted, raw | trace | n/a |
| Variant | Folate (µg) | All foods |
|---|---|---|
| mature seeds, raw | 375.0 | > 98% |
| mature seeds, roasted, no salt added | 211.0 | > 95% |
| mature seeds, roasted, salted | 211.0 | > 95% |
| mature seeds, dry roasted | 205.0 | > 95% |
| mature seeds, sprouted, raw | 172.0 | > 94% |
| mature seeds, sprouted, cooked, stir-fried | 127.0 | > 90% |
| mature seeds, sprouted, cooked, stir-fried, with salt | 127.0 | > 90% |
| mature seeds, sprouted, cooked, steamed | 80.0 | > 84% |
| mature seeds, sprouted, cooked, steamed, with salt | 80.0 | > 83% |
| mature cooked, boiled, without salt | 54.0 | > 78% |
| mature seeds, cooked, boiled, with salt | 54.0 | > 78% |
| Variant | Choline (mg) | All foods |
|---|---|---|
| mature seeds, roasted, salted | 124.3 | > 97% |
| mature seeds, raw | 115.9 | > 95% |
| mature cooked, boiled, without salt | 47.5 | > 61% |
| mature seeds, sprouted, cooked, steamed | 41.2 | > 58% |
| mature seeds, cooked, boiled, with salt | trace | n/a |
| mature seeds, dry roasted | trace | n/a |
| mature seeds, roasted, no salt added | trace | n/a |
| mature seeds, sprouted, cooked, steamed, with salt | trace | n/a |
| mature seeds, sprouted, cooked, stir-fried | trace | n/a |
| mature seeds, sprouted, cooked, stir-fried, with salt | trace | n/a |
| mature seeds, sprouted, raw | trace | n/a |
All foods Per 100g · USDA FoodData Central