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  6. Soybean vs. Bean

Soybean vs. Bean — In-Depth Nutrition Comparison

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How are Soybean and Bean different?

  • Bean contains less Iron, Copper, Phosphorus, Vitamin B2, Vitamin K, Magnesium, Vitamin B6, Folate, and Potassium than Soybean.
  • Soybean covers your daily need of Iron 61% more than Bean.
  • Soybean has 24 times more Vitamin K than Bean. Soybean has 19.2µg of Vitamin K, while Bean has 0.8µg.
  • Bean contains less Saturated Fat.

Soybeans, mature cooked, boiled, without salt and Beans, baked, canned, no salt added types were used in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
8
:
1
Bean
Bean
Contains more Calcium +104%
Contains more Iron +1672.4%
Contains more Magnesium +168.8%
Contains more Phosphorus +135.6%
Contains more Potassium +74%
Contains more Copper +97.6%
Contains more Selenium +62.2%
Contains more Zinc +21.7%
Equal in Sodium - 1
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +104%
Contains more Iron +1672.4%
Contains more Magnesium +168.8%
Contains more Phosphorus +135.6%
Contains more Potassium +74%
Contains more Copper +97.6%
Contains more Selenium +62.2%
Contains more Zinc +21.7%
Equal in Sodium - 1

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.
Soybean
Soybean
7
:
3
Bean
Bean
Contains more Vitamin E +133.3%
Contains more Vitamin B2 +375%
Contains more Vitamin B6 +80%
Contains more Folate +125%
Contains more Vitamin K +2300%
Contains more Vitamin A +1077.8%
Contains more Vitamin C +82.4%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B3 - 0.43
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +133.3%
Contains more Vitamin B2 +375%
Contains more Vitamin B6 +80%
Contains more Folate +125%
Contains more Vitamin K +2300%
Contains more Vitamin A +1077.8%
Contains more Vitamin C +82.4%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B3 - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Bean
Bean
Contains more Protein +279.4%
Contains more Fats +2142.5%
Contains more Other +11.7%
Contains more Carbs +145.1%
Contains more Water +16.1%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +279.4%
Contains more Fats +2142.5%
Contains more Other +11.7%
Contains more Carbs +145.1%
Contains more Water +16.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +5560%
Contains more Polyunsaturated fat +2844.2%
Contains less Saturated Fat -92.1%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +5560%
Contains more Polyunsaturated fat +2844.2%
Contains less Saturated Fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Bean Opinion
Net carbs 2.36g 14.99g Bean
Protein 18.21g 4.8g Soybean
Fats 8.97g 0.4g Soybean
Carbs 8.36g 20.49g Bean
Calories 172kcal 105kcal Soybean
Sugar 3g 7.78g Soybean
Fiber 6g 5.5g Soybean
Calcium 102mg 50mg Soybean
Iron 5.14mg 0.29mg Soybean
Magnesium 86mg 32mg Soybean
Phosphorus 245mg 104mg Soybean
Potassium 515mg 296mg Soybean
Sodium 1mg 1mg
Zinc 1.15mg 1.4mg Bean
Copper 0.407mg 0.206mg Soybean
Manganese 0.824mg Soybean
Selenium 7.3µg 4.5µg Soybean
Vitamin A 9IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.35mg 0.15mg Soybean
Vitamin C 1.7mg 3.1mg Bean
Vitamin B1 0.155mg 0.15mg Soybean
Vitamin B2 0.285mg 0.06mg Soybean
Vitamin B3 0.399mg 0.43mg Bean
Vitamin B5 0.179mg Soybean
Vitamin B6 0.234mg 0.13mg Soybean
Folate 54µg 24µg Soybean
Vitamin K 19.2µg 0.8µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 1.297g 0.103g Bean
Monounsaturated Fat 1.981g 0.035g Soybean
Polyunsaturated fat 5.064g 0.172g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
11%
Bean
Minerals Daily Need Coverage Score
75%
Soybean
25%
Bean

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 4.78g)
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 Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.194g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.9)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.