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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
