Soybean vs. Egg — In-Depth Nutrition Comparison
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How are soybeans and eggs different?
- Soybeans have more iron, manganese, fiber, and magnesium; however, eggs are richer in copper, vitamin B12, choline, selenium, and vitamin B5.
- Eggs cover your daily need for copper, 177% more than soybeans.
- Soybeans have a higher glycemic index. The glycemic index of soybeans is 14, while the glycemic index of eggs is 0.
Soybeans, mature cooked, boiled, without salt and Egg, whole, cooked, hard-boiled types were used in this article.
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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 | +760% |
| Contains more CalciumCalcium | +104% |
| Contains more PotassiumPotassium | +308.7% |
| Contains more IronIron | +331.9% |
| Contains more PhosphorusPhosphorus | +42.4% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +3069.2% |
| Contains more CopperCopper | +391.4% |
| Contains more SeleniumSelenium | +321.9% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +134.8% |
| Contains more Vitamin B3Vitamin B3 | +523.4% |
| Contains more Vitamin B6Vitamin B6 | +93.4% |
| Contains more Vitamin KVitamin K | +6300% |
| Contains more FolateFolate | +22.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +194.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +80% |
| Contains more Vitamin B5Vitamin B5 | +681% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +518.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.407mg | 2mg | 177% |
| Cholesterol | 0mg | 373mg | 124% |
| Iron | 5.14mg | 1.19mg | 49% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Choline | 47.5mg | 293.8mg | 45% |
| Selenium | 7.3µg | 30.8µg | 43% |
| Manganese | 0.824mg | 0.026mg | 35% |
| Polyunsaturated fat | 5.064g | 1.414g | 24% |
| Vitamin B5 | 0.179mg | 1.398mg | 24% |
| Fiber | 6g | 0g | 24% |
| Magnesium | 86mg | 10mg | 18% |
| Vitamin B2 | 0.285mg | 0.513mg | 18% |
| Vitamin A | 0µg | 149µg | 17% |
| Vitamin K | 19.2µg | 0.3µg | 16% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Protein | 18.21g | 12.58g | 11% |
| Potassium | 515mg | 126mg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Phosphorus | 245mg | 172mg | 10% |
| Vitamin B6 | 0.234mg | 0.121mg | 9% |
| Saturated fat | 1.297g | 3.267g | 9% |
| Vitamin B1 | 0.155mg | 0.066mg | 7% |
| Vitamin E | 0.35mg | 1.03mg | 5% |
| Sodium | 1mg | 124mg | 5% |
| Monounsaturated fat | 1.981g | 4.077g | 5% |
| Calcium | 102mg | 50mg | 5% |
| Fats | 8.97g | 10.61g | 3% |
| Folate | 54µg | 44µg | 3% |
| Vitamin B3 | 0.399mg | 0.064mg | 2% |
| Carbs | 8.36g | 1.12g | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Calories | 172kcal | 155kcal | 1% |
| Zinc | 1.15mg | 1.05mg | 1% |
| Net carbs | 2.36g | 1.12g | N/A |
| Sugar | 3g | 1.12g | N/A |
| Tryptophan | 0.242mg | 0.153mg | 0% |
| Threonine | 0.723mg | 0.604mg | 0% |
| Isoleucine | 0.807mg | 0.686mg | 0% |
| Leucine | 1.355mg | 1.075mg | 0% |
| Lysine | 1.108mg | 0.904mg | 0% |
| Methionine | 0.224mg | 0.392mg | 0% |
| Phenylalanine | 0.869mg | 0.668mg | 0% |
| Valine | 0.831mg | 0.767mg | 0% |
| Histidine | 0.449mg | 0.298mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.8% |
| Contains more CarbsCarbs | +646.4% |
| Contains more OtherOther | +78.5% |
| Contains more FatsFats | +18.3% |
| Contains more WaterWater | +19.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.3% |
| Contains more Poly. FatPolyunsaturated fat | +258.1% |
| Contains more Mono. FatMonounsaturated fat | +105.8% |
