Soybean vs. Beans — In-Depth Nutrition Comparison
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How are soybeans and beans different?
- Beans contain less iron, copper, phosphorus, vitamin B2, vitamin K, magnesium, vitamin B6, folate, and potassium than soybeans.
- Soybeans cover your daily need for iron, 61% more than beans.
- Soybeans have 24 times more vitamin K than beans. Soybeans have 19.2µg of vitamin K, while beans have 0.8µg.
- Beans contain less saturated fat.
- Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of soybeans is 14.
Soybeans, mature cooked, boiled, without salt and Beans, baked, canned, no salt added types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +168.8% |
| Contains more CalciumCalcium | +104% |
| Contains more PotassiumPotassium | +74% |
| Contains more IronIron | +1672.4% |
| Contains more CopperCopper | +97.6% |
| Contains more PhosphorusPhosphorus | +135.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +62.2% |
| Contains more ZincZinc | +21.7% |
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.
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +375% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +80% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +54.2% |
| Contains more Vitamin CVitamin C | +82.4% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 0.29mg | 61% |
| Manganese | 0.824mg | 36% | |
| Polyunsaturated fat | 5.064g | 0.172g | 33% |
| Protein | 18.21g | 4.8g | 27% |
| Copper | 0.407mg | 0.206mg | 22% |
| Phosphorus | 245mg | 104mg | 20% |
| Vitamin B2 | 0.285mg | 0.06mg | 17% |
| Vitamin K | 19.2µg | 0.8µg | 15% |
| Fats | 8.97g | 0.4g | 13% |
| Magnesium | 86mg | 32mg | 13% |
| Folate | 54µg | 24µg | 8% |
| Vitamin B6 | 0.234mg | 0.13mg | 8% |
| Potassium | 515mg | 296mg | 6% |
| Selenium | 7.3µg | 4.5µg | 5% |
| Saturated fat | 1.297g | 0.103g | 5% |
| Monounsaturated fat | 1.981g | 0.035g | 5% |
| Calcium | 102mg | 50mg | 5% |
| Vitamin B5 | 0.179mg | 4% | |
| Carbs | 8.36g | 20.49g | 4% |
| Choline | 47.5mg | 30.8mg | 3% |
| Calories | 172kcal | 105kcal | 3% |
| Zinc | 1.15mg | 1.4mg | 2% |
| Fiber | 6g | 5.5g | 2% |
| Vitamin C | 1.7mg | 3.1mg | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin E | 0.35mg | 0.15mg | 1% |
| Net carbs | 2.36g | 14.99g | N/A |
| Sugar | 3g | 7.78g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B1 | 0.155mg | 0.15mg | 0% |
| Vitamin B3 | 0.399mg | 0.43mg | 0% |
| Tryptophan | 0.242mg | 0% | |
| Threonine | 0.723mg | 0% | |
| Isoleucine | 0.807mg | 0% | |
| Leucine | 1.355mg | 0% | |
| Lysine | 1.108mg | 0% | |
| Methionine | 0.224mg | 0% | |
| Phenylalanine | 0.869mg | 0% | |
| Valine | 0.831mg | 0% | |
| Histidine | 0.449mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +279.4% |
| Contains more FatsFats | +2142.5% |
| Contains more OtherOther | +11.7% |
| Contains more CarbsCarbs | +145.1% |
| Contains more WaterWater | +16.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5560% |
| Contains more Poly. FatPolyunsaturated fat | +2844.2% |
| Contains less Sat. FatSaturated fat | -92.1% |
