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  6. Great northern beans vs. Soybean

Great northern beans vs. Soybean — In-Depth Nutrition Comparison

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The main differences between great northern beans and soybeans

  • Great northern beans is richer in folate, yet soybeans are richer in iron, copper, vitamin B2, manganese, phosphorus, vitamin B6, magnesium, and selenium.
  • Daily need coverage for iron for soybeans is 38% higher.
  • Great northern beans contains 2 times more folate than soybeans. Great northern beans contains 102µg of folate, while soybeans contain 54µg.
  • Great northern beans contains less saturated fat.

Food types used in this article are Beans, great northern, mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 +72%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +31.7%
Contains more IronIron +141.3%
Contains more CopperCopper +64.8%
Contains more ZincZinc +30.7%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +59.1%
Contains more SeleniumSelenium +78%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 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 B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more FolateFolate +88.9%
Contains more Vitamin CVitamin C +30.8%
Contains more Vitamin B2Vitamin B2 +383.1%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Soybean DV% diff.
Iron 2.13mg 5.14mg 38%
Polyunsaturated fat 0.187g 5.064g 33%
Protein 8.33g 18.21g 20%
Copper 0.247mg 0.407mg 18%
Vitamin B2 0.059mg 0.285mg 17%
Vitamin K 19.2µg 16%
Manganese 0.518mg 0.824mg 13%
Fats 0.45g 8.97g 13%
Folate 102µg 54µg 12%
Phosphorus 165mg 245mg 11%
Choline 47.5mg 9%
Magnesium 50mg 86mg 9%
Vitamin B6 0.117mg 0.234mg 9%
Selenium 4.1µg 7.3µg 6%
Saturated fat 0.14g 1.297g 5%
Monounsaturated fat 0.021g 1.981g 5%
Fiber 7g 6g 4%
Potassium 391mg 515mg 4%
Carbs 21.09g 8.36g 4%
Calcium 68mg 102mg 3%
Calories 118kcal 172kcal 3%
Vitamin E 0.35mg 2%
Zinc 0.88mg 1.15mg 2%
Vitamin B3 0.681mg 0.399mg 2%
Vitamin B5 0.266mg 0.179mg 2%
Vitamin C 1.3mg 1.7mg 0%
Net carbs 14.09g 2.36g N/A
Sugar 3g N/A
Sodium 2mg 1mg 0%
Vitamin B1 0.158mg 0.155mg 0%
Tryptophan 0.099mg 0.242mg 0%
Threonine 0.351mg 0.723mg 0%
Isoleucine 0.368mg 0.807mg 0%
Leucine 0.665mg 1.355mg 0%
Lysine 0.572mg 1.108mg 0%
Methionine 0.125mg 0.224mg 0%
Phenylalanine 0.451mg 0.869mg 0%
Valine 0.436mg 0.831mg 0%
Histidine 0.232mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +152.3%
Contains more ProteinProtein +118.6%
Contains more FatsFats +1893.3%
Contains more OtherOther +69%
~equal in Water ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -89.2%
Contains more Mono. FatMonounsaturated fat +9333.3%
Contains more Poly. FatPolyunsaturated fat +2608%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.