Corn vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between corn and soybeans?

Corn is higher in vitamin B5; however, soybeans are richer in iron, copper, manganese, phosphorus, vitamin B2, vitamin K, fiber, magnesium, and selenium.
Soybeans' daily need coverage for iron is 59% more.
Soybeans contain 4 times less vitamin B5 than corn. Corn contains 0.792mg of vitamin B5, while soybeans contain 0.179mg.
Soybeans have a lower glycemic index (14) than corn (52).

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Soybeans, mature cooked, boiled, without salt types 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.

Corn

Soybean

Contains more MagnesiumMagnesium	+230.8%
Contains more CalciumCalcium	+3300%
Contains more PotassiumPotassium	+136.2%
Contains more IronIron	+1042.2%
Contains more CopperCopper	+730.6%
Contains more ZincZinc	+85.5%
Contains more PhosphorusPhosphorus	+218.2%
Contains more ManganeseManganese	+393.4%
Contains more SeleniumSelenium	+3550%

~equal in Sodium ~1mg

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.

Corn

Soybean

Contains more Vitamin CVitamin C	+223.5%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+321.8%
Contains more Vitamin B5Vitamin B5	+342.5%

Contains more Vitamin EVitamin E	+288.9%
Contains more Vitamin B1Vitamin B1	+66.7%
Contains more Vitamin B2Vitamin B2	+400%
Contains more Vitamin B6Vitamin B6	+68.3%
Contains more Vitamin KVitamin K	+4700%
Contains more FolateFolate	+134.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.45mg	5.14mg	59%
Copper	0.049mg	0.407mg	40%
Protein	3.41g	18.21g	30%
Polyunsaturated fat	0.603g	5.064g	30%
Manganese	0.167mg	0.824mg	29%
Phosphorus	77mg	245mg	24%
Vitamin B2	0.057mg	0.285mg	18%
Vitamin K	0.4µg	19.2µg	16%
Magnesium	26mg	86mg	14%
Fiber	2.4g	6g	14%
Selenium	0.2µg	7.3µg	13%
Vitamin B5	0.792mg	0.179mg	12%
Fats	1.5g	8.97g	11%
Calcium	3mg	102mg	10%
Potassium	218mg	515mg	9%
Vitamin B3	1.683mg	0.399mg	8%
Folate	23µg	54µg	8%
Vitamin B6	0.139mg	0.234mg	7%
Zinc	0.62mg	1.15mg	5%
Vitamin B1	0.093mg	0.155mg	5%
Saturated fat	0.197g	1.297g	5%
Calories	96kcal	172kcal	4%
Vitamin C	5.5mg	1.7mg	4%
Carbs	20.98g	8.36g	4%
Monounsaturated fat	0.374g	1.981g	4%
Starch	7.17g		3%
Choline	29.1mg	47.5mg	3%
Vitamin E	0.09mg	0.35mg	2%
Vitamin A	13µg	0µg	1%
Fructose	0.79g		1%
Protein per 100 calories	3.6g	11g	N/A
Calories per 10 g protein	282kcal	94kcal	N/A
Weight per 100 calories	104g	58g	N/A
Unsaturated / Saturated Fat ratio	5	5.4	N/A
Net carbs	18.58g	2.36g	N/A
Sugar	4.54g	3g	N/A
Sodium	1mg	1mg	0%
Tryptophan	0.023mg	0.242mg	0%
Threonine	0.133mg	0.723mg	0%
Isoleucine	0.133mg	0.807mg	0%
Leucine	0.358mg	1.355mg	0%
Lysine	0.141mg	1.108mg	0%
Methionine	0.069mg	0.224mg	0%
Phenylalanine	0.155mg	0.869mg	0%
Valine	0.191mg	0.831mg	0%
Histidine	0.091mg	0.449mg	0%