Beans vs. Soybean — In-Depth Nutrition Comparison
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How are beans and soybeans different?
- Beans contain less iron, copper, phosphorus, vitamin B2, vitamin K, magnesium, vitamin B6, folate, and potassium than soybeans.
- Soybeans cover your daily need for iron, 61% more than beans.
- Beans contain less saturated fat.
- Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of soybeans is 14.
Beans, baked, canned, no salt added and Soybeans, mature cooked, boiled, without salt types were used in this article.
Infographic
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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.
| Contains more ZincZinc | +21.7% |
| Contains more MagnesiumMagnesium | +168.8% |
| Contains more CalciumCalcium | +104% |
| Contains more PotassiumPotassium | +74% |
| Contains more IronIron | +1672.4% |
| Contains more CopperCopper | +97.6% |
| Contains more PhosphorusPhosphorus | +135.6% |
| Contains more SeleniumSelenium | +62.2% |
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.
| Contains more Vitamin CVitamin C | +82.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +375% |
| Contains more Vitamin B6Vitamin B6 | +80% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +54.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +145.1% |
| Contains more WaterWater | +16.1% |
| Contains more ProteinProtein | +279.4% |
| Contains more FatsFats | +2142.5% |
| Contains more OtherOther | +11.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +5560% |
| Contains more Poly. FatPolyunsaturated fat | +2844.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.29mg | 5.14mg | 61% |
| Manganese | 0.824mg | 36% | |
| Polyunsaturated fat | 0.172g | 5.064g | 33% |
| Protein | 4.8g | 18.21g | 27% |
| Copper | 0.206mg | 0.407mg | 22% |
| Phosphorus | 104mg | 245mg | 20% |
| Vitamin B2 | 0.06mg | 0.285mg | 17% |
| Vitamin K | 0.8µg | 19.2µg | 15% |
| Fats | 0.4g | 8.97g | 13% |
| Magnesium | 32mg | 86mg | 13% |
| Folate | 24µg | 54µg | 8% |
| Vitamin B6 | 0.13mg | 0.234mg | 8% |
| Potassium | 296mg | 515mg | 6% |
| Selenium | 4.5µg | 7.3µg | 5% |
| Saturated fat | 0.103g | 1.297g | 5% |
| Monounsaturated fat | 0.035g | 1.981g | 5% |
| Calcium | 50mg | 102mg | 5% |
| Vitamin B5 | 0.179mg | 4% | |
| Carbs | 20.49g | 8.36g | 4% |
| Choline | 30.8mg | 47.5mg | 3% |
| Calories | 105kcal | 172kcal | 3% |
| Zinc | 1.4mg | 1.15mg | 2% |
| Fiber | 5.5g | 6g | 2% |
| Vitamin C | 3.1mg | 1.7mg | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 0.35mg | 1% |
| Net carbs | 14.99g | 2.36g | N/A |
| Sugar | 7.78g | 3g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B1 | 0.15mg | 0.155mg | 0% |
| Vitamin B3 | 0.43mg | 0.399mg | 0% |
| Tryptophan | 0.242mg | 0% | |
| Threonine | 0.723mg | 0% | |
| Isoleucine | 0.807mg | 0% | |
| Leucine | 1.355mg | 0% | |
| Lysine | 1.108mg | 0% | |
| Methionine | 0.224mg | 0% | |
| Phenylalanine | 0.869mg | 0% | |
| Valine | 0.831mg | 0% | |
| Histidine | 0.449mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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
11%
23%
Minerals Daily Need Coverage Score
25%
75%
Comparison summary
Which food is lower in Sugar?
Soybean is lower in Sugar (difference - 4.78g)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 1.194g)
Which food is cheaper?
Beans is cheaper (difference - $1.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)