Soybean vs. Corn — In-Depth Nutrition Comparison

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What are the differences between soybeans and corn?

Soybeans are higher in iron, copper, manganese, phosphorus, vitamin B2, vitamin K, fiber, magnesium, and selenium; however, corn is richer in vitamin B5.
Soybeans' daily need coverage for iron is 59% more.
Corn contains 48 times less vitamin K than soybeans. Soybeans contain 19.2µg of vitamin K, while corn contains 0.4µg.
Soybeans have a lower glycemic index (14) than corn (52).

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

Soybean

Corn

Contains more MagnesiumMagnesium	+230.8%
Contains more CalciumCalcium	+3300%
Contains more PotassiumPotassium	+136.2%
Contains more IronIron	+1042.2%
Contains more CopperCopper	+730.6%
Contains more ZincZinc	+85.5%
Contains more PhosphorusPhosphorus	+218.2%
Contains more ManganeseManganese	+393.4%
Contains more SeleniumSelenium	+3550%

~equal in Sodium ~1mg

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

Corn

Contains more Vitamin EVitamin E	+288.9%
Contains more Vitamin B1Vitamin B1	+66.7%
Contains more Vitamin B2Vitamin B2	+400%
Contains more Vitamin B6Vitamin B6	+68.3%
Contains more Vitamin KVitamin K	+4700%
Contains more FolateFolate	+134.8%

Contains more Vitamin CVitamin C	+223.5%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+321.8%
Contains more Vitamin B5Vitamin B5	+342.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.14mg	0.45mg	59%
Copper	0.407mg	0.049mg	40%
Protein	18.21g	3.41g	30%
Polyunsaturated fat	5.064g	0.603g	30%
Manganese	0.824mg	0.167mg	29%
Phosphorus	245mg	77mg	24%
Vitamin B2	0.285mg	0.057mg	18%
Vitamin K	19.2µg	0.4µg	16%
Magnesium	86mg	26mg	14%
Fiber	6g	2.4g	14%
Selenium	7.3µg	0.2µg	13%
Vitamin B5	0.179mg	0.792mg	12%
Fats	8.97g	1.5g	11%
Calcium	102mg	3mg	10%
Potassium	515mg	218mg	9%
Vitamin B3	0.399mg	1.683mg	8%
Folate	54µg	23µg	8%
Vitamin B6	0.234mg	0.139mg	7%
Zinc	1.15mg	0.62mg	5%
Vitamin B1	0.155mg	0.093mg	5%
Saturated fat	1.297g	0.197g	5%
Calories	172kcal	96kcal	4%
Vitamin C	1.7mg	5.5mg	4%
Carbs	8.36g	20.98g	4%
Monounsaturated fat	1.981g	0.374g	4%
Starch		7.17g	3%
Choline	47.5mg	29.1mg	3%
Vitamin E	0.35mg	0.09mg	2%
Vitamin A	0µg	13µg	1%
Fructose		0.79g	1%
Protein per 100 calories	11g	3.6g	N/A
Calories per 10 g protein	94kcal	282kcal	N/A
Weight per 100 calories	58g	104g	N/A
Unsaturated / Saturated Fat ratio	5.4	5	N/A
Net carbs	2.36g	18.58g	N/A
Sugar	3g	4.54g	N/A
Sodium	1mg	1mg	0%
Tryptophan	0.242mg	0.023mg	0%
Threonine	0.723mg	0.133mg	0%
Isoleucine	0.807mg	0.133mg	0%
Leucine	1.355mg	0.358mg	0%
Lysine	1.108mg	0.141mg	0%
Methionine	0.224mg	0.069mg	0%
Phenylalanine	0.869mg	0.155mg	0%
Valine	0.831mg	0.191mg	0%
Histidine	0.449mg	0.091mg	0%