Soybeans, green, cooked, boiled, drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 87 / 100 How is this scored?

Composition

Energy

Protein 12.4 g · 49 kcal/100g
Fat 6.4 g · 58 kcal/100g
Carbs 11.1 g · 44 kcal/100g
Fiber 4.2 g
Water 69 g
Total energy 141 kcal

Energy is predominantly from fat (38%); EFSA recommends 20–35% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
6.4g
Saturated
0.7g
Monounsat.
1.2g
Polyunsat.
3.0g
Omega-6
2.66g

Saturated fat is 4.7% of energy, within the WHO limit of 10%.

Protein quality 97 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 97%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (97% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 58 / 100 How is this scored?

Vitamins

Vitamin A 8 µg
Vitamin C 17.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.26 mg
Riboflavin (B2) 0.16 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.06 mg
Folate (B9) 111 µg
Vitamin B12 0.00 µg

Minerals

Calcium 145 mg
Iron 2.5 mg
Magnesium 60 mg
Phosphorus 158 mg
Potassium 539 mg
Sodium 250 mg
Zinc 0.9 mg
Copper 0.12 mg
Manganese 0.50 mg
Selenium 1.4 µg

Notable source of Folate (B9) (56% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.