Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. White beans
  5. Compare
  6. White beans vs. Soybean

White beans vs. Soybean — In-Depth Nutrition Comparison

Compare

How are white beans and soybeans different?

  • White beans is higher in folate; however, soybeans are richer in phosphorus, vitamin B2, iron, copper, vitamin K, selenium, vitamin B6, and manganese.
  • Daily need coverage for phosphorus for soybeans is 19% higher.
  • White beans contains 2 times more folate than soybeans. While white beans contains 81µg of folate, soybeans contain only 54µg.
  • White beans has less saturated fat.

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

Infographic

White beans vs Soybean infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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%
Contains more ZincZinc +20%
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%
~equal in Potassium ~515mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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%
Contains more Vitamin EVitamin E +168.6%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more FolateFolate +50%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
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
Contains more CarbsCarbs +200.1%
Contains more ProteinProtein +87.2%
Contains more FatsFats +2462.9%
~equal in Water ~62.55g
~equal in Other ~1.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +6290.3%
Contains more Poly. FatPolyunsaturated fat +3231.6%

People also compare

White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans
Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.