Soybeans Green (Raw)vsSquash Summer (Raw)
Soybeans Green (Raw) has 147 calories and 13g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Soybeans Green (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Soybeans Green (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 88% 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.
Soybeans Green (Raw) has both iron (3.5mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x.
Soybeans Green (Raw) packs 13g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Soybeans Green (Raw) is the heart-friendlier option with more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Soybeans Green | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 147kcal7% | 17kcal1% | +130kcal |
| Protein | 13g26% | 1.2g2% | +12g |
| Total Fat | 6.8g9% | 0.32g0% | +6.5g |
| Saturated Fat | 0.79g4% | <0.1g0% | +0.70g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 3.1g1% | +7.9g |
| Dietary Fiber | 4.2g15% | 1.0g4% | +3.2g |
| Sugars | — | 2.5g | — |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 10mcg1% | <0.1mcg |
| Vitamin C | 29mg32% | 18mg20% | +11mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 0.12mg1% | — |
| Vitamin K | — | 4.3mcg4% | — |
| Vitamin B6 | <0.1mg4% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 165mcg41% | 24mcg6% | +141mcg |
| Thiamin (B1) | 0.43mg36% | <0.1mg4% | +0.39mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 1.6mg10% | 0.45mg3% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 8.0mg0% | +7.0mg |
| Calcium | 197mg15% | 16mg1% | +181mg |
| Iron | 3.5mg20% | 0.37mg2% | +3.2mg |
| Potassium | 620mg13% | 261mg6% | +359mg |
| Phosphorus | 194mg16% | 38mg3% | +156mg |
| Magnesium | 65mg15% | 18mg4% | +47mg |
| Zinc | 0.99mg9% | 0.32mg3% | +0.67mg |
| Copper | 0.13mg14% | <0.1mg6% | +<0.1mg |
| Manganese | 0.55mg24% | 0.18mg8% | +0.37mg |
| Selenium | 1.5mcg3% | 0.20mcg0% | +1.3mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 147 kcal for Soybeans Green (Raw) — that's 765% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Soybeans Green (Raw) provides more protein with 13g versus 1.21g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green (Raw) offers better value for building and maintaining muscle.
Fat: Soybeans Green (Raw) has more fat (6.8g vs 0.32g 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 Thiamin (B1) (Soybeans Green (Raw): 0.435mg vs 0.045mg), Folate (Soybeans Green (Raw): 165mcg vs 24mcg), Niacin (B3) (Soybeans Green (Raw): 1.65mg vs 0.451mg). 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 Calcium (Soybeans Green (Raw): 197mg vs 16mg), Iron (Soybeans Green (Raw): 3.55mg vs 0.37mg), Selenium (Soybeans Green (Raw): 1.5mcg vs 0.2mcg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Squash Summer (Raw) fits a low-carb or keto diet. Squash Summer (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 Squash Summer (Raw)?
- Soybeans Green (Raw) has more protein with 13g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Soybeans Green (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 147 kcal.
- Is Soybeans Green (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Soybeans Green (Raw) has 147 calories and 13g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Soybeans Green (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is leaner with 0.32g of fat per 100g compared to 6.8g.
- Which has more fiber, Soybeans Green (Raw) or Squash Summer (Raw)?
- Soybeans Green (Raw) has more fiber with 4.2g per 100g compared to 1g.