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Bean vs Soybean - In-Depth Nutrition Comparison

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Significant differences between Bean and Soybean

  • Bean has more Folate, and Fiber, however Soybean is richer in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Vitamin K, Magnesium, and Zinc.
  • Soybean covers your daily Iron needs 133% more than Bean.
  • Soybean has 2 times less Fiber than Bean. Bean has 15.5g of Fiber, while Soybean has 9.3g.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Soybeans, mature seeds, raw.

Infographic

Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
0
:
Contains more Calcium +145.1%
Contains more Iron +209.7%
Contains more Magnesium +59.1%
Contains more Phosphorus +71.3%
Contains more Potassium +29%
Contains less Sodium -83.3%
Contains more Zinc +114.5%
Contains more Copper +85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +145.1%
Contains more Iron +209.7%
Contains more Magnesium +59.1%
Contains more Phosphorus +71.3%
Contains more Potassium +29%
Contains less Sodium -83.3%
Contains more Zinc +114.5%
Contains more Copper +85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
3
:
Contains more Vitamin B6 +25.7%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +310.4%
Contains more Vitamin B3 +38.2%
Contains more Vitamin K +739.3%
Equal in Vitamin C - 6
Equal in Vitamin B5 - 0.793
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B6 +25.7%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +310.4%
Contains more Vitamin B3 +38.2%
Contains more Vitamin K +739.3%
Equal in Vitamin C - 6
Equal in Vitamin B5 - 0.793

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Soybean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Soybean Opinion
Net carbs 47.05g 20.86g Bean
Protein 21.42g 36.49g Soybean
Fats 1.23g 19.94g Soybean
Carbs 62.55g 30.16g Bean
Calories 347kcal 446kcal Soybean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 7.33g Bean
Fiber 15.5g 9.3g Bean
Calcium 113mg 277mg Soybean
Iron 5.07mg 15.7mg Soybean
Magnesium 176mg 280mg Soybean
Phosphorus 411mg 704mg Soybean
Potassium 1393mg 1797mg Soybean
Sodium 12mg 2mg Soybean
Zinc 2.28mg 4.89mg Soybean
Copper 0.893mg 1.658mg Soybean
Vitamin A 0IU 22IU Soybean
Vitamin E 0.21mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 6mg Bean
Vitamin B1 0.713mg 0.874mg Soybean
Vitamin B2 0.212mg 0.87mg Soybean
Vitamin B3 1.174mg 1.623mg Soybean
Vitamin B5 0.785mg 0.793mg Soybean
Vitamin B6 0.474mg 0.377mg Bean
Folate 525µg 375µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 47µg Soybean
Tryptophan 0.237mg 0.591mg Soybean
Threonine 0.81mg 1.766mg Soybean
Isoleucine 0.871mg 1.971mg Soybean
Leucine 1.558mg 3.309mg Soybean
Lysine 1.356mg 2.706mg Soybean
Methionine 0.259mg 0.547mg Soybean
Phenylalanine 1.095mg 2.122mg Soybean
Valine 0.998mg 2.029mg Soybean
Histidine 0.556mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 2.884g Bean
Monounsaturated Fat 0.229g 4.404g Soybean
Polyunsaturated fat 0.407g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
85
Soybean
Mineral Summary Score
126
Bean
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
219%
Soybean
Carbohydrates
63%
Bean
30%
Soybean
Fats
6%
Bean
92%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 5.22g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.649g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.