Soybean vs. Baked beans — In-Depth Nutrition Comparison
Compare
The main differences between soybeans and baked beans
- Soybeans are richer than baked beans in iron, copper, manganese, phosphorus, vitamin B2, vitamin B6, and magnesium.
- Daily need coverage for iron for soybeans is 39% higher.
- Soybeans contain 6 times more vitamin B2 than baked beans. Soybeans contain 0.285mg of vitamin B2, while baked beans contain 0.049mg.
- Soybeans contain less sodium.
- Soybeans have a lower glycemic index than baked beans.
Food types used in this article are Soybeans, mature cooked, boiled, without salt and Beans, baked, home prepared.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +67.2% |
| Contains more PotassiumPotassium | +43.9% |
| Contains more IronIron | +158.3% |
| Contains more CopperCopper | +156% |
| Contains more ZincZinc | +57.5% |
| Contains more PhosphorusPhosphorus | +124.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +223.1% |
| Contains more SeleniumSelenium | +28.1% |
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.
| Contains more Vitamin CVitamin C | +54.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14% |
| Contains more Vitamin B2Vitamin B2 | +481.6% |
| Contains more Vitamin B5Vitamin B5 | +15.5% |
| Contains more Vitamin B6Vitamin B6 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
| Contains more ProteinProtein | +228.7% |
| Contains more FatsFats | +74.2% |
| Contains more CarbsCarbs | +158.7% |
| Contains more OtherOther | +31.4% |
~equal in
Water
~65.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.297 g
Monounsaturated fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
| Contains less Sat. FatSaturated fat | -33.4% |
| Contains more Poly. FatPolyunsaturated fat | +584.3% |
~equal in
Monounsaturated fat
~2.133g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in price |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.14mg | 1.99mg | 39% |
| Polyunsaturated fat | 5.064g | 0.74g | 29% |
| Copper | 0.407mg | 0.159mg | 28% |
| Protein | 18.21g | 5.54g | 25% |
| Manganese | 0.824mg | 0.255mg | 25% |
| Phosphorus | 245mg | 109mg | 19% |
| Vitamin B2 | 0.285mg | 0.049mg | 18% |
| Sodium | 1mg | 422mg | 18% |
| Vitamin K | 19.2µg | 16% | |
| Vitamin B6 | 0.234mg | 0.09mg | 11% |
| Magnesium | 86mg | 43mg | 10% |
| Choline | 47.5mg | 9% | |
| Fats | 8.97g | 5.15g | 6% |
| Potassium | 515mg | 358mg | 5% |
| Calcium | 102mg | 61mg | 4% |
| Zinc | 1.15mg | 0.73mg | 4% |
| Carbs | 8.36g | 21.63g | 4% |
| Saturated fat | 1.297g | 1.948g | 3% |
| Selenium | 7.3µg | 5.7µg | 3% |
| Folate | 54µg | 48µg | 2% |
| Vitamin B1 | 0.155mg | 0.136mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Cholesterol | 0mg | 5mg | 2% |
| Fiber | 6g | 5.5g | 2% |
| Calories | 172kcal | 155kcal | 1% |
| Vitamin C | 1.7mg | 1.1mg | 1% |
| Net carbs | 2.36g | 16.13g | N/A |
| Sugar | 3g | N/A | |
| Vitamin B3 | 0.399mg | 0.408mg | 0% |
| Vitamin B5 | 0.179mg | 0.155mg | 0% |
| Monounsaturated fat | 1.981g | 2.133g | 0% |
| Tryptophan | 0.242mg | 0.067mg | 0% |
| Threonine | 0.723mg | 0.228mg | 0% |
| Isoleucine | 0.807mg | 0.242mg | 0% |
| Leucine | 1.355mg | 0.428mg | 0% |
| Lysine | 1.108mg | 0.379mg | 0% |
| Methionine | 0.224mg | 0.086mg | 0% |
| Phenylalanine | 0.869mg | 0.287mg | 0% |
| Valine | 0.831mg | 0.282mg | 0% |
| Histidine | 0.449mg | 0.153mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
9%
Minerals Daily Need Coverage Score
75%
39%
Comparison summary
Which food is lower in Cholesterol?
Soybean is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Soybean is lower in Saturated fat (difference - 0.651g)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 3g)
Which food is cheaper?
Baked beans is cheaper (difference - $1.6)