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Soybean vs. Yardlong beans — In-Depth Nutrition Comparison

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How are soybeans and yardlong beans different?

  • Soybeans are higher in iron, copper, manganese, phosphorus, vitamin B6, vitamin B2, selenium, and magnesium; however, yardlong beans is richer in vitamin C and vitamin A.
  • Daily need coverage for iron for soybeans is 52% higher.
  • Soybeans contain 10 times more vitamin B6 than yardlong beans. While soybeans contain 0.234mg of vitamin B6, yardlong beans contains only 0.024mg.
  • Soybeans have a lower glycemic index (14) than yardlong beans (86).

Soybeans, mature cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Soybean vs Yardlong beans 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.
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +77.6%
Contains more IronIron +424.5%
Contains more CopperCopper +766%
Contains more ZincZinc +219.4%
Contains more PhosphorusPhosphorus +329.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +310%
Contains more SeleniumSelenium +386.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +82.4%
Contains more Vitamin B2Vitamin B2 +187.9%
Contains more Vitamin B5Vitamin B5 +251%
Contains more Vitamin B6Vitamin B6 +875%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +852.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Yardlong beans DV% diff.
Iron 5.14mg 0.98mg 52%
Copper 0.407mg 0.047mg 40%
Polyunsaturated fat 5.064g 0.042g 33%
Protein 18.21g 2.53g 31%
Phosphorus 245mg 57mg 27%
Manganese 0.824mg 0.201mg 27%
Fiber 6g 24%
Vitamin K 19.2µg 16%
Vitamin C 1.7mg 16.2mg 16%
Vitamin B6 0.234mg 0.024mg 16%
Vitamin B2 0.285mg 0.099mg 14%
Fats 8.97g 0.1g 14%
Selenium 7.3µg 1.5µg 11%
Magnesium 86mg 42mg 10%
Choline 47.5mg 9%
Potassium 515mg 290mg 7%
Zinc 1.15mg 0.36mg 7%
Saturated fat 1.297g 0.026g 6%
Calories 172kcal 47kcal 6%
Vitamin B1 0.155mg 0.085mg 6%
Calcium 102mg 44mg 6%
Monounsaturated fat 1.981g 0.009g 5%
Vitamin B5 0.179mg 0.051mg 3%
Vitamin A 0µg 23µg 3%
Vitamin E 0.35mg 2%
Folate 54µg 45µg 2%
Vitamin B3 0.399mg 0.63mg 1%
Net carbs 2.36g 9.18g N/A
Carbs 8.36g 9.18g 0%
Sugar 3g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.242mg 0.029mg 0%
Threonine 0.723mg 0.094mg 0%
Isoleucine 0.807mg 0.135mg 0%
Leucine 1.355mg 0.18mg 0%
Lysine 1.108mg 0.166mg 0%
Methionine 0.224mg 0.036mg 0%
Phenylalanine 0.869mg 0.139mg 0%
Valine 0.831mg 0.146mg 0%
Histidine 0.449mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +619.8%
Contains more FatsFats +8870%
Contains more OtherOther +165.3%
Contains more WaterWater +39.8%
~equal in Carbs ~9.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +21911.1%
Contains more Poly. FatPolyunsaturated fat +11957.1%
Contains less Sat. FatSaturated fat -98%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.