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  6. Egg vs. Soybean

Egg vs. Soybean — In-Depth Nutrition Comparison

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How are Egg and Soybean different?

  • Egg has more Copper, Vitamin B12, Choline, Selenium, and Vitamin B5, however, Soybean is richer in Iron, Manganese, Fiber, and Magnesium.
  • Egg covers your daily need of Copper 177% more than Soybean.

Egg, whole, cooked, hard-boiled and Soybeans, mature cooked, boiled, without salt types were used in this article.

Infographic

Egg vs Soybean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
2
:
8
Soybean
Soybean
Contains more Copper +391.4%
Contains more Selenium +321.9%
Contains more Calcium +104%
Contains more Iron +331.9%
Contains more Magnesium +760%
Contains more Phosphorus +42.4%
Contains more Potassium +308.7%
Contains less Sodium -99.2%
Contains more Manganese +3069.2%
Equal in Zinc - 1.15
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Copper +391.4%
Contains more Selenium +321.9%
Contains more Calcium +104%
Contains more Iron +331.9%
Contains more Magnesium +760%
Contains more Phosphorus +42.4%
Contains more Potassium +308.7%
Contains less Sodium -99.2%
Contains more Manganese +3069.2%
Equal in Zinc - 1.15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
6
:
6
Soybean
Soybean
Contains more Vitamin A +5677.8%
Contains more Vitamin E +194.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +681%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B3 +523.4%
Contains more Vitamin B6 +93.4%
Contains more Folate +22.7%
Contains more Vitamin K +6300%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +5677.8%
Contains more Vitamin E +194.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +681%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B3 +523.4%
Contains more Vitamin B6 +93.4%
Contains more Folate +22.7%
Contains more Vitamin K +6300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Soybean
Soybean
Contains more Fats +18.3%
Contains more Water +19.3%
Contains more Protein +44.8%
Contains more Carbs +646.4%
Contains more Other +78.5%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +18.3%
Contains more Water +19.3%
Contains more Protein +44.8%
Contains more Carbs +646.4%
Contains more Other +78.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Soybean
Soybean
Contains more Monounsaturated Fat +105.8%
Contains less Saturated Fat -60.3%
Contains more Polyunsaturated fat +258.1%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +105.8%
Contains less Saturated Fat -60.3%
Contains more Polyunsaturated fat +258.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Soybean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Soybean Opinion
Net carbs 1.12g 2.36g Soybean
Protein 12.58g 18.21g Soybean
Fats 10.61g 8.97g Egg
Carbs 1.12g 8.36g Soybean
Calories 155kcal 172kcal Soybean
Sugar 1.12g 3g Egg
Fiber 0g 6g Soybean
Calcium 50mg 102mg Soybean
Iron 1.19mg 5.14mg Soybean
Magnesium 10mg 86mg Soybean
Phosphorus 172mg 245mg Soybean
Potassium 126mg 515mg Soybean
Sodium 124mg 1mg Soybean
Zinc 1.05mg 1.15mg Soybean
Copper 2mg 0.407mg Egg
Manganese 0.026mg 0.824mg Soybean
Selenium 30.8µg 7.3µg Egg
Vitamin A 520IU 9IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.35mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.066mg 0.155mg Soybean
Vitamin B2 0.513mg 0.285mg Egg
Vitamin B3 0.064mg 0.399mg Soybean
Vitamin B5 1.398mg 0.179mg Egg
Vitamin B6 0.121mg 0.234mg Soybean
Folate 44µg 54µg Soybean
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 19.2µg Soybean
Tryptophan 0.153mg 0.242mg Soybean
Threonine 0.604mg 0.723mg Soybean
Isoleucine 0.686mg 0.807mg Soybean
Leucine 1.075mg 1.355mg Soybean
Lysine 0.904mg 1.108mg Soybean
Methionine 0.392mg 0.224mg Egg
Phenylalanine 0.668mg 0.869mg Soybean
Valine 0.767mg 0.831mg Soybean
Histidine 0.298mg 0.449mg Soybean
Cholesterol 373mg 0mg Soybean
Saturated Fat 3.267g 1.297g Soybean
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 1.981g Egg
Polyunsaturated fat 1.414g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
23%
Soybean
Minerals Daily Need Coverage Score
103%
Egg
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.97g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 14)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.