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Soybean vs. Chicken meat — In-Depth Nutrition Comparison

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How are soybeans and chicken meat different?

  • Soybeans have more iron, copper, manganese, fiber, magnesium, and vitamin K; however, chicken meat is richer in vitamin B3, selenium, and vitamin B5.
  • Chicken meat covers your daily need for vitamin B3, 51% more than soybeans.
  • Soybeans have a higher glycemic index. The glycemic index of soybeans is 14, while the glycemic index of chicken meat is 0.

Soybeans, mature cooked, boiled, without salt and Chicken, broilers or fryers, meat, and skin, cooked, roasted types were used in this article.

Infographic

Soybean vs Chicken meat 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 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +273.9%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +130.9%
Contains more IronIron +307.9%
Contains more CopperCopper +516.7%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +4020%
Contains more ZincZinc +68.7%
Contains more SeleniumSelenium +227.4%

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.6%
Contains more Vitamin B1Vitamin B1 +146%
Contains more Vitamin B2Vitamin B2 +69.6%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +980%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +2027.1%
Contains more Vitamin B5Vitamin B5 +475.4%
Contains more Vitamin B6Vitamin B6 +70.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +38.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Chicken meat DV% diff.
Vitamin B3 0.399mg 8.487mg 51%
Iron 5.14mg 1.26mg 49%
Copper 0.407mg 0.066mg 38%
Manganese 0.824mg 0.02mg 35%
Selenium 7.3µg 23.9µg 30%
Cholesterol 0mg 88mg 29%
Fiber 6g 0g 24%
Protein 18.21g 27.3g 18%
Vitamin B5 0.179mg 1.03mg 17%
Magnesium 86mg 23mg 15%
Polyunsaturated fat 5.064g 2.97g 14%
Vitamin K 19.2µg 2.4µg 14%
Vitamin B6 0.234mg 0.4mg 13%
Vitamin B12 0µg 0.3µg 13%
Folate 54µg 5µg 12%
Saturated fat 1.297g 3.79g 11%
Phosphorus 245mg 182mg 9%
Potassium 515mg 223mg 9%
Calcium 102mg 15mg 9%
Vitamin B2 0.285mg 0.168mg 9%
Vitamin B1 0.155mg 0.063mg 8%
Monounsaturated fat 1.981g 5.34g 8%
Zinc 1.15mg 1.94mg 7%
Fats 8.97g 13.6g 7%
Vitamin A 0µg 48µg 5%
Sodium 1mg 82mg 4%
Choline 47.5mg 65.9mg 3%
Calories 172kcal 239kcal 3%
Carbs 8.36g 0g 3%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.35mg 0.27mg 1%
Net carbs 2.36g 0g N/A
Vitamin D 0 IU 2 IU 0%
Sugar 3g 0g N/A
Tryptophan 0.242mg 0.305mg 0%
Threonine 0.723mg 1.128mg 0%
Isoleucine 0.807mg 1.362mg 0%
Leucine 1.355mg 1.986mg 0%
Lysine 1.108mg 2.223mg 0%
Methionine 0.224mg 0.726mg 0%
Phenylalanine 0.869mg 1.061mg 0%
Valine 0.831mg 1.325mg 0%
Histidine 0.449mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-645.7%
Contains more ProteinProtein +49.9%
Contains more FatsFats +51.6%
~equal in Water ~59.45g

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -65.8%
Contains more Poly. FatPolyunsaturated fat +70.5%
Contains more Mono. FatMonounsaturated fat +169.6%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.