Soybeans, mature seeds, dry roasted

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 43.3 g · 173 kcal/100g
Fat 21.6 g · 195 kcal/100g
Carbs 29.0 g · 116 kcal/100g
Fiber 8.1 g
Water 1 g
Total energy 449 kcal

Energy is predominantly from fat (40%); EFSA recommends 20–35% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
21.6g
Saturated
3.1g
Monounsat.
4.8g
Polyunsat.
12.2g
Omega-6
10.76g

Saturated fat is 6.3% of energy, within the WHO limit of 10%.

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

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 73 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 4.6 mg
Vitamin D 0.0 µg
Vitamin K 37 µg
Thiamin (B1) 0.43 mg
Riboflavin (B2) 0.76 mg
Niacin (B3) 1.1 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.23 mg
Folate (B9) 205 µg
Vitamin B12 0.00 µg

Minerals

Calcium 140 mg
Iron 4.0 mg
Magnesium 228 mg
Phosphorus 649 mg
Potassium 1364 mg
Sodium 2 mg
Zinc 4.8 mg
Copper 1.08 mg
Manganese 2.18 mg
Selenium 19.3 µg

Notable source of Manganese (109% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.