Beans vs. Soybean — In-Depth Nutrition Comparison

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How are beans and soybeans different?

Beans contain less iron, copper, phosphorus, vitamin B2, vitamin K, magnesium, vitamin B6, folate, and potassium than soybeans.
Soybeans cover your daily need for iron, 61% more than beans.
Beans contain less saturated fat.
Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of soybeans is 14.

Beans, baked, canned, no salt added and Soybeans, mature cooked, boiled, without salt types were 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.

Beans

Soybean

Contains more ZincZinc

+21.7%

Contains more MagnesiumMagnesium	+168.8%
Contains more CalciumCalcium	+104%
Contains more PotassiumPotassium	+74%
Contains more IronIron	+1672.4%
Contains more CopperCopper	+97.6%
Contains more PhosphorusPhosphorus	+135.6%
Contains more SeleniumSelenium	+62.2%

~equal in Sodium ~1mg

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.

Beans

Soybean

Contains more Vitamin CVitamin C	+82.4%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin EVitamin E	+133.3%
Contains more Vitamin B2Vitamin B2	+375%
Contains more Vitamin B6Vitamin B6	+80%
Contains more Vitamin KVitamin K	+2300%
Contains more FolateFolate	+125%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.155mg

~equal in Vitamin B3 ~0.399mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.29mg	5.14mg	61%
Manganese		0.824mg	36%
Polyunsaturated fat	0.172g	5.064g	33%
Protein	4.8g	18.21g	27%
Copper	0.206mg	0.407mg	22%
Phosphorus	104mg	245mg	20%
Vitamin B2	0.06mg	0.285mg	17%
Vitamin K	0.8µg	19.2µg	15%
Fats	0.4g	8.97g	13%
Magnesium	32mg	86mg	13%
Vitamin B6	0.13mg	0.234mg	8%
Folate	24µg	54µg	8%
Potassium	296mg	515mg	6%
Calcium	50mg	102mg	5%
Selenium	4.5µg	7.3µg	5%
Saturated fat	0.103g	1.297g	5%
Monounsaturated fat	0.035g	1.981g	5%
Carbs	20.49g	8.36g	4%
Vitamin B5		0.179mg	4%
Calories	105kcal	172kcal	3%
Choline	30.8mg	47.5mg	3%
Vitamin C	3.1mg	1.7mg	2%
Fiber	5.5g	6g	2%
Zinc	1.4mg	1.15mg	2%
Vitamin A	5µg	0µg	1%
Vitamin E	0.15mg	0.35mg	1%
Protein per 100 calories	4.6g	11g	N/A
Calories per 10 g protein	219kcal	94kcal	N/A
Weight per 100 calories	95g	58g	N/A
Unsaturated / Saturated Fat ratio	2	5.4	N/A
Net carbs	14.99g	2.36g	N/A
Sugar	7.78g	3g	N/A
Sodium	1mg	1mg	0%
Vitamin B1	0.15mg	0.155mg	0%
Vitamin B3	0.43mg	0.399mg	0%
Tryptophan		0.242mg	0%
Threonine		0.723mg	0%
Isoleucine		0.807mg	0%
Leucine		1.355mg	0%
Lysine		1.108mg	0%
Methionine		0.224mg	0%
Phenylalanine		0.869mg	0%
Valine		0.831mg	0%
Histidine		0.449mg	0%