Soybean vs. White beans — In-Depth Nutrition Comparison
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How are soybeans and white beans different?
- Soybeans are higher in phosphorus, vitamin B2, iron, copper, vitamin K, selenium, vitamin B6, and manganese; however, white beans is richer in folate.
- Daily need coverage for phosphorus for soybeans is 19% higher.
- Soybeans contain 14 times more saturated fat than white beans. While soybeans contain 1.297g of saturated fat, white beans contains only 0.091g.
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
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.
| 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% |
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.
| 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 CholineCholine | +35.3% |
| Contains more Vitamin EVitamin E | +168.6% |
| Contains more Vitamin B5Vitamin B5 | +27.9% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more ProteinProtein | +87.2% |
| Contains more FatsFats | +2462.9% |
| Contains more CarbsCarbs | +200.1% |
~equal in
Water
~63.08g
~equal in
Other
~1.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.297 g
Monounsaturated fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains more Mono. FatMonounsaturated fat | +6290.3% |
| Contains more Poly. FatPolyunsaturated fat | +3231.6% |
| Contains less Sat. FatSaturated fat | -93% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
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% |
| Vitamin K | 19.2µg | 3.5µg | 13% |
| Fats | 8.97g | 0.35g | 13% |
| Copper | 0.407mg | 0.287mg | 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% |
| Saturated fat | 1.297g | 0.091g | 5% |
| Magnesium | 86mg | 63mg | 5% |
| Monounsaturated fat | 1.981g | 0.031g | 5% |
| Vitamin E | 0.35mg | 0.94mg | 4% |
| Vitamin B1 | 0.155mg | 0.118mg | 3% |
| Choline | 47.5mg | 35.1mg | 2% |
| Vitamin B3 | 0.399mg | 0.14mg | 2% |
| Calories | 172kcal | 139kcal | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Zinc | 1.15mg | 1.38mg | 2% |
| Vitamin B5 | 0.179mg | 0.229mg | 1% |
| Fiber | 6g | 6.3g | 1% |
| Potassium | 515mg | 561mg | 1% |
| Calcium | 102mg | 90mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
75%
53%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 2.66g)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 1.206g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 14)
Which food is cheaper?
White beans is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)