Ground Beef (93/7 lean)
22.0gprotein / 100g152 cal · 8.0g fat · $ · Quality 0.92
Soybeans (mature, cooked)
18.2gprotein / 100g173 cal · 9.0g fat · $ · Quality 0.85
Ground Beef (93/7 lean) delivers a clearly higher protein density than Soybeans (mature, cooked) — 22.0g vs 18.2g per 100g, a gap of 3.8g that adds up fast across multiple servings.
On protein quality specifically, Ground Beef (93/7 lean) scores higher — high-DIAAS complete animal protein — compared to Soybeans (mature, cooked), which is DIAAS-adjusted, complete plant protein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
If you're eating plant-based, this comparison is moot — Soybeans (mature, cooked) fits, Ground Beef (93/7 lean) doesn't.
Ground Beef (93/7 lean)'s typical serving also delivers more leucine (1750mg vs Soybeans (mature, cooked)'s 1400mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Soybeans (mature, cooked) if you need it to be plant-based, choose Ground Beef (93/7 lean) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Ground Beef (93/7 lean) | Soybeans (mature, cooked) |
|---|---|---|
| Protein | 22.0g | 18.2g |
| Calories | 152 | 173 |
| Fat | 8.0g | 9.0g |
| Carbs | 0.0g | 8.4g |
| Fiber | 0.0g | 6.0g |
| Quality score | 0.92 | 0.85 |
| Relative cost | $ | $ |
| Prep time | 10 min | 90 min |
Frequently asked
Which has more protein, ground beef (93/7 lean) or soybeans (mature, cooked)?
Ground Beef (93/7 lean) has 22.0g of protein per 100g compared to Soybeans (mature, cooked)'s 18.2g.
Which is lower in calories?
Ground Beef (93/7 lean) is lower in calories per 100g, at 152 vs the other's 173.