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Egg vs. Soybean — In-Depth Nutrition Comparison

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How are eggs and soybeans different?

  • Eggs have more copper, vitamin B12, choline, selenium, and vitamin B5; however, soybeans are richer in iron, manganese, fiber, and magnesium.
  • Eggs cover your daily need for copper 177% more than soybeans.
  • Soybeans have a higher glycemic index. The glycemic index of soybeans is 14, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and Soybeans, mature cooked, boiled, without salt types were used in this article.

Infographic

Egg vs Soybean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +391.4%
Contains more SeleniumSelenium +321.9%
Contains more MagnesiumMagnesium +760%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +308.7%
Contains more IronIron +331.9%
Contains more PhosphorusPhosphorus +42.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +3069.2%
~equal in Zinc ~1.15mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +194.3%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +681%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B3Vitamin B3 +523.4%
Contains more Vitamin B6Vitamin B6 +93.4%
Contains more Vitamin KVitamin K +6300%
Contains more FolateFolate +22.7%

All nutrients comparison - raw data values

Nutrient Egg Soybean DV% diff.
Copper 2mg 0.407mg 177%
Cholesterol 373mg 0mg 124%
Iron 1.19mg 5.14mg 49%
Vitamin B12 1.11µg 0µg 46%
Choline 293.8mg 47.5mg 45%
Selenium 30.8µg 7.3µg 43%
Manganese 0.026mg 0.824mg 35%
Fiber 0g 6g 24%
Vitamin B5 1.398mg 0.179mg 24%
Polyunsaturated fat 1.414g 5.064g 24%
Magnesium 10mg 86mg 18%
Vitamin B2 0.513mg 0.285mg 18%
Vitamin A 149µg 0µg 17%
Vitamin K 0.3µg 19.2µg 16%
Protein 12.58g 18.21g 11%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Potassium 126mg 515mg 11%
Phosphorus 172mg 245mg 10%
Vitamin B6 0.121mg 0.234mg 9%
Saturated fat 3.267g 1.297g 9%
Vitamin B1 0.066mg 0.155mg 7%
Calcium 50mg 102mg 5%
Sodium 124mg 1mg 5%
Vitamin E 1.03mg 0.35mg 5%
Monounsaturated fat 4.077g 1.981g 5%
Fats 10.61g 8.97g 3%
Folate 44µg 54µg 3%
Vitamin C 0mg 1.7mg 2%
Carbs 1.12g 8.36g 2%
Vitamin B3 0.064mg 0.399mg 2%
Calories 155kcal 172kcal 1%
Zinc 1.05mg 1.15mg 1%
Protein per 100 calories 8.1g 11g N/A
Calories per 10 g protein 123kcal 94kcal N/A
Weight per 100 calories 65g 58g N/A
Unsaturated / Saturated Fat ratio 1.7 5.4 N/A
Net carbs 1.12g 2.36g N/A
Sugar 1.12g 3g N/A
Tryptophan 0.153mg 0.242mg 0%
Threonine 0.604mg 0.723mg 0%
Isoleucine 0.686mg 0.807mg 0%
Leucine 1.075mg 1.355mg 0%
Lysine 0.904mg 1.108mg 0%
Methionine 0.392mg 0.224mg 0%
Phenylalanine 0.668mg 0.869mg 0%
Valine 0.767mg 0.831mg 0%
Histidine 0.298mg 0.449mg 0%
Omega-3 (EPA) 0.005g 0g N/A
Omega-3 (DHA) 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 FatsFats +18.3%
Contains more WaterWater +19.3%
Contains more ProteinProtein +44.8%
Contains more CarbsCarbs +646.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 more Mono. FatMonounsaturated fat +105.8%
Contains less Sat. FatSaturated fat -60.3%
Contains more Poly. FatPolyunsaturated fat +258.1%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.