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Soybean vs Bean - In-Depth Nutrition Comparison

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Significant differences between Soybean and Bean

  • Soybean has more Iron, Copper, Manganese, Vitamin B2, Phosphorus, Vitamin K, Magnesium, and Zinc, however Bean is richer in Folate, and Fiber.
  • Soybean covers your daily Iron needs 133% more than Bean.
  • Bean has 8 times less Vitamin K than Soybean. Soybean has 47µg of Vitamin K, while Bean has 5.6µg.

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

Infographic

Soybean vs Bean 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
:
0
Bean
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 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
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
:
3
Bean
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%
Contains more Vitamin B6 +25.7%
Contains more Folate +40%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785
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%
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%
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%
Contains more Vitamin B6 +25.7%
Contains more Folate +40%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785

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

Which food is preferable for your diet?

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

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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
85
Soybean
70
Bean
Mineral Summary Score
252
Soybean
126
Bean

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
219%
Soybean
129%
Bean
Carbohydrates
30%
Soybean
63%
Bean
Fats
92%
Soybean
6%
Bean

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