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  6. Soybean vs. Egg

Soybean vs. Egg — In-Depth Nutrition Comparison

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How are Soybean and Egg different?

  • Soybean has more Iron, Manganese, Fiber, and Magnesium, however, Egg is richer in Copper, Vitamin B12, Choline, Selenium, and Vitamin B5.
  • Egg covers your daily need of Copper 177% more than Soybean.

Soybeans, mature cooked, boiled, without salt and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Soybean vs Egg 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
:
2
Egg
Egg
Contains more Calcium +104%
Contains more Iron +331.9%
Contains more Magnesium +760%
Contains more Phosphorus +42.4%
Contains more Potassium +308.7%
Contains less Sodium -99.2%
Contains more Manganese +3069.2%
Contains more Copper +391.4%
Contains more Selenium +321.9%
Equal in Zinc - 1.05
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +104%
Contains more Iron +331.9%
Contains more Magnesium +760%
Contains more Phosphorus +42.4%
Contains more Potassium +308.7%
Contains less Sodium -99.2%
Contains more Manganese +3069.2%
Contains more Copper +391.4%
Contains more Selenium +321.9%
Equal in Zinc - 1.05

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
6
:
6
Egg
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B3 +523.4%
Contains more Vitamin B6 +93.4%
Contains more Folate +22.7%
Contains more Vitamin K +6300%
Contains more Vitamin A +5677.8%
Contains more Vitamin E +194.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +681%
Contains more Vitamin B12 +∞%
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B3 +523.4%
Contains more Vitamin B6 +93.4%
Contains more Folate +22.7%
Contains more Vitamin K +6300%
Contains more Vitamin A +5677.8%
Contains more Vitamin E +194.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +681%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Egg
Egg
Contains more Protein +44.8%
Contains more Carbs +646.4%
Contains more Other +78.5%
Contains more Fats +18.3%
Contains more Water +19.3%
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
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +44.8%
Contains more Carbs +646.4%
Contains more Other +78.5%
Contains more Fats +18.3%
Contains more Water +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Egg
Egg
Contains less Saturated Fat -60.3%
Contains more Polyunsaturated fat +258.1%
Contains more Monounsaturated Fat +105.8%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -60.3%
Contains more Polyunsaturated fat +258.1%
Contains more Monounsaturated Fat +105.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Egg Opinion
Net carbs 2.36g 1.12g Soybean
Protein 18.21g 12.58g Soybean
Fats 8.97g 10.61g Egg
Carbs 8.36g 1.12g Soybean
Calories 172kcal 155kcal Soybean
Sugar 3g 1.12g Egg
Fiber 6g 0g Soybean
Calcium 102mg 50mg Soybean
Iron 5.14mg 1.19mg Soybean
Magnesium 86mg 10mg Soybean
Phosphorus 245mg 172mg Soybean
Potassium 515mg 126mg Soybean
Sodium 1mg 124mg Soybean
Zinc 1.15mg 1.05mg Soybean
Copper 0.407mg 2mg Egg
Manganese 0.824mg 0.026mg Soybean
Selenium 7.3µg 30.8µg Egg
Vitamin A 9IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 0.35mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.066mg Soybean
Vitamin B2 0.285mg 0.513mg Egg
Vitamin B3 0.399mg 0.064mg Soybean
Vitamin B5 0.179mg 1.398mg Egg
Vitamin B6 0.234mg 0.121mg Soybean
Folate 54µg 44µg Soybean
Vitamin B12 0µg 1.11µg Egg
Vitamin K 19.2µg 0.3µg Soybean
Tryptophan 0.242mg 0.153mg Soybean
Threonine 0.723mg 0.604mg Soybean
Isoleucine 0.807mg 0.686mg Soybean
Leucine 1.355mg 1.075mg Soybean
Lysine 1.108mg 0.904mg Soybean
Methionine 0.224mg 0.392mg Egg
Phenylalanine 0.869mg 0.668mg Soybean
Valine 0.831mg 0.767mg Soybean
Histidine 0.449mg 0.298mg Soybean
Cholesterol 0mg 373mg Soybean
Saturated Fat 1.297g 3.267g Soybean
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 1.981g 4.077g Egg
Polyunsaturated fat 5.064g 1.414g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Egg
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
45%
Egg
Minerals Daily Need Coverage Score
75%
Soybean
103%
Egg

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.97g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 14)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.