Soybeans Green (Raw)vsSpinach (Raw)
Soybeans Green (Raw) has 147 calories and 13g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Soybeans Green (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Soybeans Green (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 84% fewer calories.
Soybeans Green (Raw) will keep you satisfied longer with 4.2g fiber, 13g protein, 6.8g fat — fat and protein slow digestion while fiber adds bulk.
Soybeans Green (Raw)'s natural fat (6.8g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Spinach (Raw) packs 2.9g of protein per 100g (50% of calories from protein) — the better pick for muscle growth and recovery.
Soybeans Green (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
Spinach (Raw) has only 3.6g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Soybeans Green | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 147kcal7% | 23kcal1% | +124kcal |
| Protein | 13g26% | 2.9g6% | +10g |
| Total Fat | 6.8g9% | 0.39g1% | +6.4g |
| Saturated Fat | 0.79g4% | <0.1g0% | +0.72g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 3.6g1% | +7.4g |
| Dietary Fiber | 4.2g15% | 2.2g8% | +2.0g |
| Sugars | — | 0.42g | — |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 469mcg52% | <0.1mcg |
| Vitamin C | 29mg32% | 28mg31% | +0.90mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 2.0mg14% | — |
| Vitamin K | — | 483mcg403% | — |
| Vitamin B6 | <0.1mg4% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 165mcg41% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | 0.43mg36% | <0.1mg7% | +0.36mg |
| Riboflavin (B2) | 0.17mg13% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 1.6mg10% | 0.72mg5% | +0.93mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 79mg3% | <0.1mg |
| Calcium | 197mg15% | 99mg8% | +98mg |
| Iron | 3.5mg20% | 2.7mg15% | +0.84mg |
| Potassium | 620mg13% | 558mg12% | +62mg |
| Phosphorus | 194mg16% | 49mg4% | +145mg |
| Magnesium | 65mg15% | 79mg19% | <0.1mg |
| Zinc | 0.99mg9% | 0.53mg5% | +0.46mg |
| Copper | 0.13mg14% | 0.13mg14% | <0.1mg |
| Manganese | 0.55mg24% | 0.90mg39% | <0.1mg |
| Selenium | 1.5mcg3% | 1.0mcg2% | +0.50mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 147 kcal for Soybeans Green (Raw) — that's 539% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Soybeans Green (Raw) has more protein per 100g (13g vs 2.86g), but Spinach (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Soybeans Green (Raw) has more fat (6.8g vs 0.39g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 9mcg), Thiamin (B1) (Soybeans Green (Raw): 0.435mg vs 0.078mg), Vitamin B6 (Spinach (Raw): 0.195mg vs 0.065mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Spinach (Raw): 79mg vs 15mg), Phosphorus (Soybeans Green (Raw): 194mg vs 49mg), Calcium (Soybeans Green (Raw): 197mg vs 99mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Spinach (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Soybeans Green (Raw) or Spinach (Raw)?
- Soybeans Green (Raw) has more protein with 13g per 100g compared to 2.86g for Spinach (Raw).
- Which is lower in calories, Soybeans Green (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 147 kcal.
- Is Soybeans Green (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Soybeans Green (Raw) has 147 calories and 13g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Soybeans Green (Raw) or Spinach (Raw)?
- Spinach (Raw) is leaner with 0.39g of fat per 100g compared to 6.8g.
- Which has more fiber, Soybeans Green (Raw) or Spinach (Raw)?
- Soybeans Green (Raw) has more fiber with 4.2g per 100g compared to 2.2g.