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.

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

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

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 CholineCholine	+35.3%

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

~equal in Vitamin A ~0µg

~equal in Vitamin D ~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%
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%