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  6. Soybean vs. Green beans

Soybean vs. Green beans — In-Depth Nutrition Comparison

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Important differences between soybeans and green beans

  • Soybeans have more iron, copper, phosphorus, manganese, magnesium, vitamin B2, vitamin B6, and selenium; however, green beans have more vitamin K and vitamin A.
  • Soybeans' daily need coverage for iron is 56% more.
  • Soybeans have 37 times more selenium than green beans. Soybeans have 7.3µg of selenium, while green beans have 0.2µg.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Soybean vs Green beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +377.8%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +252.7%
Contains more IronIron +690.8%
Contains more CopperCopper +614%
Contains more ZincZinc +360%
Contains more PhosphorusPhosphorus +744.8%
Contains more ManganeseManganese +189.1%
Contains more SeleniumSelenium +3550%
~equal in Sodium ~1mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
Contains more Vitamin B1Vitamin B1 +109.5%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin B6Vitamin B6 +317.9%
Contains more FolateFolate +63.6%
Contains more Vitamin CVitamin C +470.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.4%
Contains more Vitamin B3Vitamin B3 +53.9%
Contains more Vitamin KVitamin K +149.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Green beans DV% diff.
Iron 5.14mg 0.65mg 56%
Copper 0.407mg 0.057mg 39%
Protein 18.21g 1.89g 33%
Polyunsaturated fat 5.064g 0.145g 33%
Phosphorus 245mg 29mg 31%
Vitamin K 19.2µg 47.9µg 24%
Manganese 0.824mg 0.285mg 23%
Magnesium 86mg 18mg 16%
Vitamin B2 0.285mg 0.097mg 14%
Vitamin B6 0.234mg 0.056mg 14%
Fats 8.97g 0.28g 13%
Selenium 7.3µg 0.2µg 13%
Potassium 515mg 146mg 11%
Fiber 6g 3.2g 11%
Vitamin C 1.7mg 9.7mg 9%
Zinc 1.15mg 0.25mg 8%
Calories 172kcal 35kcal 7%
Vitamin B1 0.155mg 0.074mg 7%
Calcium 102mg 44mg 6%
Choline 47.5mg 16.9mg 6%
Saturated fat 1.297g 0.064g 6%
Folate 54µg 33µg 5%
Monounsaturated fat 1.981g 0.011g 5%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.179mg 0.074mg 2%
Vitamin E 0.35mg 0.46mg 1%
Vitamin B3 0.399mg 0.614mg 1%
Net carbs 2.36g 4.68g N/A
Carbs 8.36g 7.88g 0%
Sugar 3g 3.63g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.242mg 0.02mg 0%
Threonine 0.723mg 0.082mg 0%
Isoleucine 0.807mg 0.069mg 0%
Leucine 1.355mg 0.116mg 0%
Lysine 1.108mg 0.091mg 0%
Methionine 0.224mg 0.023mg 0%
Phenylalanine 0.869mg 0.069mg 0%
Valine 0.831mg 0.093mg 0%
Histidine 0.449mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +863.5%
Contains more FatsFats +3103.6%
Contains more OtherOther +161.6%
Contains more WaterWater +42.6%
~equal in Carbs ~7.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +17909.1%
Contains more Poly. FatPolyunsaturated fat +3392.4%
Contains less Sat. FatSaturated fat -95.1%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.