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Soybean vs. Corn — In-Depth Nutrition Comparison

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What are the differences between Soybean and Corn?

  • Soybean is higher in Iron, Copper, Manganese, Phosphorus, Vitamin B2, Vitamin K, Fiber, Magnesium, and Selenium, however, Corn is richer in Vitamin B5.
  • Soybean's daily need coverage for Iron is 59% more.
  • Corn contains 48 times less Vitamin K than Soybean. Soybean contains 19.2µg of Vitamin K, while Corn contains 0.4µg.

We used Soybeans, mature cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this article.

Infographic

Soybean vs Corn infographic
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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.
:
0
Corn
Contains more Calcium +3300%
Contains more Iron +1042.2%
Contains more Magnesium +230.8%
Contains more Phosphorus +218.2%
Contains more Potassium +136.2%
Contains more Zinc +85.5%
Contains more Copper +730.6%
Contains more Manganese +393.4%
Contains more Selenium +3550%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +3300%
Contains more Iron +1042.2%
Contains more Magnesium +230.8%
Contains more Phosphorus +218.2%
Contains more Potassium +136.2%
Contains more Zinc +85.5%
Contains more Copper +730.6%
Contains more Manganese +393.4%
Contains more Selenium +3550%
Equal in Sodium - 1

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.
:
4
Corn
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B6 +68.3%
Contains more Folate +134.8%
Contains more Vitamin K +4700%
Contains more Vitamin A +2822.2%
Contains more Vitamin C +223.5%
Contains more Vitamin B3 +321.8%
Contains more Vitamin B5 +342.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B6 +68.3%
Contains more Folate +134.8%
Contains more Vitamin K +4700%
Contains more Vitamin A +2822.2%
Contains more Vitamin C +223.5%
Contains more Vitamin B3 +321.8%
Contains more Vitamin B5 +342.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Corn
Contains more Protein +434%
Contains more Fats +498%
Contains more Other +172.9%
Contains more Carbs +151%
Contains more Water +17.4%
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
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +434%
Contains more Fats +498%
Contains more Other +172.9%
Contains more Carbs +151%
Contains more Water +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Corn
Contains more Monounsaturated Fat +429.7%
Contains more Polyunsaturated fat +739.8%
Contains less Saturated Fat -84.8%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +429.7%
Contains more Polyunsaturated fat +739.8%
Contains less Saturated Fat -84.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Corn Opinion
Net carbs 2.36g 18.58g Corn
Protein 18.21g 3.41g Soybean
Fats 8.97g 1.5g Soybean
Carbs 8.36g 20.98g Corn
Calories 172kcal 96kcal Soybean
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 3g 4.54g Soybean
Fiber 6g 2.4g Soybean
Calcium 102mg 3mg Soybean
Iron 5.14mg 0.45mg Soybean
Magnesium 86mg 26mg Soybean
Phosphorus 245mg 77mg Soybean
Potassium 515mg 218mg Soybean
Sodium 1mg 1mg
Zinc 1.15mg 0.62mg Soybean
Copper 0.407mg 0.049mg Soybean
Manganese 0.824mg 0.167mg Soybean
Selenium 7.3µg 0.2µg Soybean
Vitamin A 9IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.35mg 0.09mg Soybean
Vitamin C 1.7mg 5.5mg Corn
Vitamin B1 0.155mg 0.093mg Soybean
Vitamin B2 0.285mg 0.057mg Soybean
Vitamin B3 0.399mg 1.683mg Corn
Vitamin B5 0.179mg 0.792mg Corn
Vitamin B6 0.234mg 0.139mg Soybean
Folate 54µg 23µg Soybean
Vitamin K 19.2µg 0.4µg Soybean
Tryptophan 0.242mg 0.023mg Soybean
Threonine 0.723mg 0.133mg Soybean
Isoleucine 0.807mg 0.133mg Soybean
Leucine 1.355mg 0.358mg Soybean
Lysine 1.108mg 0.141mg Soybean
Methionine 0.224mg 0.069mg Soybean
Phenylalanine 0.869mg 0.155mg Soybean
Valine 0.831mg 0.191mg Soybean
Histidine 0.449mg 0.091mg Soybean
Saturated Fat 1.297g 0.197g Corn
Monounsaturated Fat 1.981g 0.374g Soybean
Polyunsaturated fat 5.064g 0.603g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Corn
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
17%
Corn
Minerals Daily Need Coverage Score
75%
Soybean
14%
Corn

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 1.54g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 1.1g)
Which food is cheaper?
Corn
Corn is cheaper (difference - $2.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.