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  6. Soybean meal vs. Yardlong beans

Soybean meal vs. Yardlong beans — In-Depth Nutrition Comparison

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How are soybean meal and yardlong beans different?

  • Soybean meal has more copper, iron, manganese, phosphorus, potassium, folate, magnesium, vitamin B1, zinc, and vitamin B6 than yardlong beans.
  • Daily need coverage for copper for soybean meal is 217% higher.
  • Soybean meal contains 24 times more vitamin B6 than yardlong beans. While soybean meal contains 0.569mg of vitamin B6, yardlong beans contains only 0.024mg.
  • Soybean meal has a lower glycemic index (68) than yardlong beans (86).

Soy meal, defatted, raw and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Soybean meal vs Yardlong beans 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +628.6%
Contains more CalciumCalcium +454.5%
Contains more PotassiumPotassium +758.6%
Contains more IronIron +1298%
Contains more CopperCopper +4155.3%
Contains more ZincZinc +1305.6%
Contains more PhosphorusPhosphorus +1129.8%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +1790.5%
Contains more SeleniumSelenium +120%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin B1Vitamin B1 +712.9%
Contains more Vitamin B2Vitamin B2 +153.5%
Contains more Vitamin B3Vitamin B3 +310.6%
Contains more Vitamin B5Vitamin B5 +3774.5%
Contains more Vitamin B6Vitamin B6 +2270.8%
Contains more FolateFolate +573.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1050%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soybean meal Yardlong beans DV% diff.
Copper 2mg 0.047mg 217%
Iron 13.7mg 0.98mg 159%
Manganese 3.8mg 0.201mg 156%
Protein 49.2g 2.53g 93%
Phosphorus 701mg 57mg 92%
Folate 303µg 45µg 65%
Potassium 2490mg 290mg 65%
Magnesium 306mg 42mg 63%
Vitamin B1 0.691mg 0.085mg 51%
Zinc 5.06mg 0.36mg 43%
Vitamin B6 0.569mg 0.024mg 42%
Vitamin B5 1.976mg 0.051mg 39%
Calcium 244mg 44mg 20%
Vitamin C 0mg 16.2mg 18%
Calories 337kcal 47kcal 15%
Vitamin B2 0.251mg 0.099mg 12%
Vitamin B3 2.587mg 0.63mg 12%
Carbs 35.89g 9.18g 9%
Polyunsaturated fat 1.045g 0.042g 7%
Fats 2.39g 0.1g 4%
Selenium 3.3µg 1.5µg 3%
Vitamin A 2µg 23µg 2%
Saturated fat 0.268g 0.026g 1%
Monounsaturated fat 0.409g 0.009g 1%
Net carbs 35.89g 9.18g N/A
Sodium 3mg 4mg 0%
Tryptophan 0.653mg 0.029mg 0%
Threonine 1.952mg 0.094mg 0%
Isoleucine 2.18mg 0.135mg 0%
Leucine 3.66mg 0.18mg 0%
Lysine 2.991mg 0.166mg 0%
Methionine 0.606mg 0.036mg 0%
Phenylalanine 2.346mg 0.139mg 0%
Valine 2.243mg 0.146mg 0%
Histidine 1.212mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +1844.7%
Contains more FatsFats +2290%
Contains more CarbsCarbs +291%
Contains more OtherOther +675%
Contains more WaterWater +1160.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +4444.4%
Contains more Poly. FatPolyunsaturated fat +2388.1%
Contains less Sat. FatSaturated fat -90.3%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.