Soybean vs. White beans — In-Depth Nutrition Comparison

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How are soybeans and white beans different?

Soybeans have more protein, phosphorus, vitamin B2, iron, copper, fats, vitamin K, selenium, vitamin B6, and manganese than white beans.
Daily need coverage for protein for soybeans is 20% higher.
Soybeans contain 26 times more fats than white beans. While soybeans contain 8.97g of fats, white beans contains only 0.35g.

Soybeans, mature cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt are the varieties used in this article.

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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.

Soybean

White beans

Contains more MagnesiumMagnesium	+36.5%
Contains more CalciumCalcium	+13.3%
Contains more IronIron	+38.9%
Contains more CopperCopper	+41.8%
Contains more PhosphorusPhosphorus	+116.8%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+29.6%
Contains more SeleniumSelenium	+461.5%

Contains more ZincZinc

+20%

~equal in Potassium ~561mg

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.

Soybean

White beans

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+31.4%
Contains more Vitamin B2Vitamin B2	+519.6%
Contains more Vitamin B3Vitamin B3	+185%
Contains more Vitamin B6Vitamin B6	+151.6%
Contains more Vitamin KVitamin K	+448.6%

Contains more Vitamin EVitamin E	+168.6%
Contains more Vitamin B5Vitamin B5	+27.9%
Contains more FolateFolate	+50%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	5.064g	0.152g	33%
Phosphorus	245mg	113mg	19%
Iron	5.14mg	3.7mg	18%
Vitamin B2	0.285mg	0.046mg	18%
Protein	18.21g	9.73g	17%
Fats	8.97g	0.35g	13%
Copper	0.407mg	0.287mg	13%
Vitamin K	19.2µg	3.5µg	13%
Selenium	7.3µg	1.3µg	11%
Vitamin B6	0.234mg	0.093mg	11%
Manganese	0.824mg	0.636mg	8%
Folate	54µg	81µg	7%
Carbs	8.36g	25.09g	6%
Magnesium	86mg	63mg	5%
Saturated fat	1.297g	0.091g	5%
Monounsaturated fat	1.981g	0.031g	5%
Vitamin E	0.35mg	0.94mg	4%
Vitamin B1	0.155mg	0.118mg	3%
Calories	172kcal	139kcal	2%
Vitamin C	1.7mg	0mg	2%
Zinc	1.15mg	1.38mg	2%
Vitamin B3	0.399mg	0.14mg	2%
Choline	47.5mg	35.1mg	2%
Calcium	102mg	90mg	1%
Potassium	515mg	561mg	1%
Fiber	6g	6.3g	1%
Vitamin B5	0.179mg	0.229mg	1%
Protein per 100 calories	11g	7g	N/A
Calories per 10 g protein	94kcal	143kcal	N/A
Weight per 100 calories	58g	72g	N/A
Unsaturated / Saturated Fat ratio	5.4	2	N/A
Net carbs	2.36g	18.79g	N/A
Sugar	3g	0.34g	N/A
Sodium	1mg	6mg	0%
Tryptophan	0.242mg	0.115mg	0%
Threonine	0.723mg	0.409mg	0%
Isoleucine	0.807mg	0.429mg	0%
Leucine	1.355mg	0.776mg	0%
Lysine	1.108mg	0.668mg	0%
Methionine	0.224mg	0.146mg	0%
Phenylalanine	0.869mg	0.526mg	0%
Valine	0.831mg	0.509mg	0%
Histidine	0.449mg	0.271mg	0%