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  6. Soybean vs. Great northern beans

Soybean vs. Great northern beans — In-Depth Nutrition Comparison

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The main differences between soybeans and great northern beans

  • Soybeans are richer in iron, copper, vitamin B2, manganese, phosphorus, vitamin B6, magnesium, and selenium, yet great northern beans is richer in folate.
  • Daily need coverage for iron for soybeans is 38% higher.
  • Soybeans contain 9 times more saturated fat than great northern beans. Soybeans contain 1.297g of saturated fat, while great northern beans contains 0.14g.

Food types used in this article are Soybeans, mature cooked, boiled, without salt and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Soybean vs Great northern 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.
Soybean
Soybean
10
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +31.7%
Contains more IronIron +141.3%
Contains more CopperCopper +64.8%
Contains more ZincZinc +30.7%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +59.1%
Contains more SeleniumSelenium +78%

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 Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 Choline Choline 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin CVitamin C +30.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +383.1%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more FolateFolate +88.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Great northern beans DV% diff.
Iron 5.14mg 2.13mg 38%
Polyunsaturated fat 5.064g 0.187g 33%
Protein 18.21g 8.33g 20%
Copper 0.407mg 0.247mg 18%
Vitamin B2 0.285mg 0.059mg 17%
Vitamin K 19.2µg 16%
Manganese 0.824mg 0.518mg 13%
Fats 8.97g 0.45g 13%
Folate 54µg 102µg 12%
Phosphorus 245mg 165mg 11%
Choline 47.5mg 9%
Magnesium 86mg 50mg 9%
Vitamin B6 0.234mg 0.117mg 9%
Selenium 7.3µg 4.1µg 6%
Saturated fat 1.297g 0.14g 5%
Monounsaturated fat 1.981g 0.021g 5%
Fiber 6g 7g 4%
Potassium 515mg 391mg 4%
Carbs 8.36g 21.09g 4%
Calcium 102mg 68mg 3%
Calories 172kcal 118kcal 3%
Vitamin E 0.35mg 2%
Zinc 1.15mg 0.88mg 2%
Vitamin B3 0.399mg 0.681mg 2%
Vitamin B5 0.179mg 0.266mg 2%
Vitamin C 1.7mg 1.3mg 0%
Net carbs 2.36g 14.09g N/A
Sugar 3g N/A
Sodium 1mg 2mg 0%
Vitamin B1 0.155mg 0.158mg 0%
Tryptophan 0.242mg 0.099mg 0%
Threonine 0.723mg 0.351mg 0%
Isoleucine 0.807mg 0.368mg 0%
Leucine 1.355mg 0.665mg 0%
Lysine 1.108mg 0.572mg 0%
Methionine 0.224mg 0.125mg 0%
Phenylalanine 0.869mg 0.451mg 0%
Valine 0.831mg 0.436mg 0%
Histidine 0.449mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +118.6%
Contains more FatsFats +1893.3%
Contains more OtherOther +69%
Contains more CarbsCarbs +152.3%
Contains more WaterWater +10.3%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +9333.3%
Contains more Poly. FatPolyunsaturated fat +2608%
Contains less Sat. FatSaturated fat -89.2%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.