Wakame vs Soybean: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Soybean is generally healthier
Soybean comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (11g vs 3.1g), more fiber (2.5g vs 1.3g), less sodium (1mg vs 872mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Wakame
45 kcal
More Protein
Soybean
11g
More Fiber
Soybean
2.5g
Less Sugar
Wakame
0g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Wakame
Soybean
Diet Compatibility
Wakame
Soybean
When to Choose Wakame
- ✓Lower in calories (45 vs 95)
- ✓Lower in carbs (9.4g vs 12g)
- ✓Less sugar (0g vs 0.7g)
Common Uses
When to Choose Soybean
- ✓Higher in protein (11g vs 3.1g)
- ✓More fiber (2.5g vs 1.3g)
- ✓Lower sodium (1mg vs 872mg)
Common Uses
Wakame vs Soybean: Nutritional Analysis
Soybean is more calorie-dense at 95 calories per 100g compared to 45 for Wakame, a difference of 50 calories. On the protein front, Soybean delivers more with 11g per 100g versus 3.1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Wakame and Soybean tell different nutritional stories. Wakame provides 9.4g of carbohydrates, 0.6g of fat, and 1.3g of fiber per 100g, while Soybean contains 12g carbs, 5g fat, and 2.5g fiber. The higher fiber content in Soybean supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Wakame contains 0g while Soybean has 0.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Wakame is the lower-calorie choice at 45 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Soybean provides more protein (11g/100g), supporting muscle repair and growth.
- For sustained energy: Soybean offers more fiber (2.5g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Wakame or Soybean?
Soybean has more calories with 95 kcal per 100g, compared to Wakame with 45 kcal. That's a difference of 50 calories per 100g serving.
Is Wakame healthier than Soybean?
Based on our nutritional analysis, Soybean is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Soybean has 95 calories, 11g protein, and 2.5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Wakame and Soybean?
Soybean has more protein with 11g per 100g, compared to Wakame with 3.1g. Soybean provides 7.9g more protein per 100g serving.
Which is better for weight loss, Wakame or Soybean?
For weight loss, Wakame is the better choice with only 45 calories per 100g compared to 95 calories in Soybean. Soybean also offers 2.5g of fiber per 100g, which helps you feel fuller longer.
Does Wakame or Soybean have fewer carbs?
Wakame has fewer carbs with 9.4g per 100g, compared to Soybean with 12g. If you're following a low-carb diet, Wakame is the better option with 2.6g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.