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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.

Infographic

Soybean vs Egg infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
~equal in Zinc ~1.05mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +194.3%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +681%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean Egg 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%
Fiber 6g 0g 24%
Vitamin B5 0.179mg 1.398mg 24%
Polyunsaturated fat 5.064g 1.414g 24%
Magnesium 86mg 10mg 18%
Vitamin B2 0.285mg 0.513mg 18%
Vitamin A 0µg 149µg 17%
Vitamin K 19.2µg 0.3µg 16%
Protein 18.21g 12.58g 11%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Potassium 515mg 126mg 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%
Calcium 102mg 50mg 5%
Sodium 1mg 124mg 5%
Vitamin E 0.35mg 1.03mg 5%
Monounsaturated fat 1.981g 4.077g 5%
Fats 8.97g 10.61g 3%
Folate 54µg 44µg 3%
Vitamin C 1.7mg 0mg 2%
Carbs 8.36g 1.12g 2%
Vitamin B3 0.399mg 0.064mg 2%
Calories 172kcal 155kcal 1%
Zinc 1.15mg 1.05mg 1%
Protein per 100 calories 11g 8.1g N/A
Calories per 10 g protein 94kcal 123kcal N/A
Weight per 100 calories 58g 65g N/A
Unsaturated / Saturated Fat ratio 5.4 1.7 N/A
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
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
Egg
2
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 ProteinProtein +44.8%
Contains more CarbsCarbs +646.4%
Contains more FatsFats +18.3%
Contains more WaterWater +19.3%

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -60.3%
Contains more Poly. FatPolyunsaturated fat +258.1%
Contains more Mono. FatMonounsaturated fat +105.8%

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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. 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.