Soybean vs. Egg white — In-Depth Nutrition Comparison

Compare

Summary of differences between soybeans and egg whites

Soybeans have more iron, copper, manganese, phosphorus, fiber, magnesium, vitamin B6, vitamin K, and vitamin B1; however, egg whites are higher in selenium.
Soybeans cover your daily need for iron, 63% more than egg whites.
The glycemic index of soybeans is higher.

These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Egg, white, raw, fresh.

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

Egg white

Contains more MagnesiumMagnesium	+681.8%
Contains more CalciumCalcium	+1357.1%
Contains more PotassiumPotassium	+216%
Contains more IronIron	+6325%
Contains more CopperCopper	+1669.6%
Contains more ZincZinc	+3733.3%
Contains more PhosphorusPhosphorus	+1533.3%
Contains less SodiumSodium	-99.4%
Contains more ManganeseManganese	+7390.9%

Contains more SeleniumSelenium

+174%

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

Egg white

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+3775%
Contains more Vitamin B3Vitamin B3	+280%
Contains more Vitamin B6Vitamin B6	+4580%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1250%

Contains more Vitamin B2Vitamin B2	+54%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.19mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.14mg	0.08mg	63%
Copper	0.407mg	0.023mg	43%
Manganese	0.824mg	0.011mg	35%
Polyunsaturated fat	5.064g	0g	34%
Phosphorus	245mg	15mg	33%
Fiber	6g	0g	24%
Selenium	7.3µg	20µg	23%
Magnesium	86mg	11mg	18%
Vitamin B6	0.234mg	0.005mg	18%
Vitamin K	19.2µg	0µg	16%
Protein	18.21g	10.9g	15%
Fats	8.97g	0.17g	14%
Vitamin B1	0.155mg	0.004mg	13%
Folate	54µg	4µg	13%
Vitamin B2	0.285mg	0.439mg	12%
Calcium	102mg	7mg	10%
Potassium	515mg	163mg	10%
Zinc	1.15mg	0.03mg	10%
Choline	47.5mg	1.1mg	8%
Sodium	1mg	166mg	7%
Calories	172kcal	52kcal	6%
Saturated fat	1.297g	0g	6%
Monounsaturated fat	1.981g	0g	5%
Vitamin B12	0µg	0.09µg	4%
Carbs	8.36g	0.73g	3%
Vitamin C	1.7mg	0mg	2%
Vitamin E	0.35mg	0mg	2%
Vitamin B3	0.399mg	0.105mg	2%
Protein per 100 calories	11g	21g	N/A
Calories per 10 g protein	94kcal	48kcal	N/A
Weight per 100 calories	58g	192g	N/A
Unsaturated / Saturated Fat ratio	5.4		N/A
Net carbs	2.36g	0.73g	N/A
Sugar	3g	0.71g	N/A
Vitamin B5	0.179mg	0.19mg	0%
Tryptophan	0.242mg	0.125mg	0%
Threonine	0.723mg	0.449mg	0%
Isoleucine	0.807mg	0.661mg	0%
Leucine	1.355mg	1.016mg	0%
Lysine	1.108mg	0.806mg	0%
Methionine	0.224mg	0.399mg	0%
Phenylalanine	0.869mg	0.686mg	0%
Valine	0.831mg	0.809mg	0%
Histidine	0.449mg	0.29mg	0%
Fructose		0.07g	0%