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  6. Baked beans vs. Soybean

Baked beans vs. Soybean — In-Depth Nutrition Comparison

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The main differences between baked beans and soybeans

  • Soybeans are richer than baked beans in iron, copper, manganese, phosphorus, vitamin B2, vitamin B6, and magnesium.
  • Daily need coverage for iron for soybeans is 39% higher.
  • Baked beans contain 422 times more sodium than soybeans. Baked beans contain 422mg of sodium, while soybeans contain 1mg.
  • Soybeans have a lower glycemic index than baked beans.

Food types used in this article are Beans, baked, home prepared and Soybeans, mature cooked, boiled, without salt.

Infographic

Baked beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +67.2%
Contains more PotassiumPotassium +43.9%
Contains more IronIron +158.3%
Contains more CopperCopper +156%
Contains more ZincZinc +57.5%
Contains more PhosphorusPhosphorus +124.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +223.1%
Contains more SeleniumSelenium +28.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin CVitamin C +54.5%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B2Vitamin B2 +481.6%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B6Vitamin B6 +160%
Contains more FolateFolate +12.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.399mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Soybean DV% diff.
Iron 1.99mg 5.14mg 39%
Polyunsaturated fat 0.74g 5.064g 29%
Copper 0.159mg 0.407mg 28%
Protein 5.54g 18.21g 25%
Manganese 0.255mg 0.824mg 25%
Phosphorus 109mg 245mg 19%
Vitamin B2 0.049mg 0.285mg 18%
Sodium 422mg 1mg 18%
Vitamin K 19.2µg 16%
Vitamin B6 0.09mg 0.234mg 11%
Magnesium 43mg 86mg 10%
Choline 47.5mg 9%
Fats 5.15g 8.97g 6%
Potassium 358mg 515mg 5%
Calcium 61mg 102mg 4%
Zinc 0.73mg 1.15mg 4%
Carbs 21.63g 8.36g 4%
Saturated fat 1.948g 1.297g 3%
Selenium 5.7µg 7.3µg 3%
Folate 48µg 54µg 2%
Vitamin B1 0.136mg 0.155mg 2%
Vitamin E 0.35mg 2%
Cholesterol 5mg 0mg 2%
Fiber 5.5g 6g 2%
Calories 155kcal 172kcal 1%
Vitamin C 1.1mg 1.7mg 1%
Net carbs 16.13g 2.36g N/A
Sugar 3g N/A
Vitamin B3 0.408mg 0.399mg 0%
Vitamin B5 0.155mg 0.179mg 0%
Monounsaturated fat 2.133g 1.981g 0%
Tryptophan 0.067mg 0.242mg 0%
Threonine 0.228mg 0.723mg 0%
Isoleucine 0.242mg 0.807mg 0%
Leucine 0.428mg 1.355mg 0%
Lysine 0.379mg 1.108mg 0%
Methionine 0.086mg 0.224mg 0%
Phenylalanine 0.287mg 0.869mg 0%
Valine 0.282mg 0.831mg 0%
Histidine 0.153mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
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 CarbsCarbs +158.7%
Contains more OtherOther +31.4%
Contains more ProteinProtein +228.7%
Contains more FatsFats +74.2%
~equal in Water ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -33.4%
Contains more Poly. FatPolyunsaturated fat +584.3%
~equal in Monounsaturated fat ~1.981g

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.