Soybean vs. Beans — In-Depth Nutrition Comparison

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How are soybeans and beans different?

Beans contain less iron, protein, copper, phosphorus, vitamin B2, vitamin K, fats, magnesium, vitamin B6, and folate 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 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soybean

Beans

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%

~equal in Sodium ~1mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soybean

Beans

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 Vitamin CVitamin C	+82.4%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.15mg

~equal in Vitamin B3 ~0.43mg

~equal in Vitamin B12 ~0µg

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%
Vitamin B6	0.234mg	0.13mg	8%
Folate	54µg	24µg	8%
Potassium	515mg	296mg	6%
Calcium	102mg	50mg	5%
Selenium	7.3µg	4.5µg	5%
Saturated fat	1.297g	0.103g	5%
Monounsaturated fat	1.981g	0.035g	5%
Carbs	8.36g	20.49g	4%
Vitamin B5	0.179mg		4%
Calories	172kcal	105kcal	3%
Choline	47.5mg	30.8mg	3%
Vitamin C	1.7mg	3.1mg	2%
Fiber	6g	5.5g	2%
Zinc	1.15mg	1.4mg	2%
Vitamin A	0µg	5µg	1%
Vitamin E	0.35mg	0.15mg	1%
Protein per 100 calories	11g	4.6g	N/A
Calories per 10 g protein	94kcal	219kcal	N/A
Weight per 100 calories	58g	95g	N/A
Unsaturated / Saturated Fat ratio	5.4	2	N/A
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%