Soybean vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soybean, curd cheese is higher in more vitamins & minerals
Calories (kcal)
Soybean 151
Beans 237
Protein (g)
Soybean 12.5
Beans 3.80
Carbs (g)
Soybean 6.90
Beans 55.0
Fat (g)
Soybean 8.10
Beans 0.030
Fiber (g)
Soybean 0
Beans —
Quick answers
Which has more protein?
Soybean, curd cheese — 12.5g vs 3.80g per 100g.
Which has fewer calories?
Soybean, curd cheese — 151 vs 237 kcal per 100g.
Which is more nutrient-dense?
Soybean, curd cheese scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Soybean | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 151 kcal | 237 kcal | -36% |
| Macronutrients | |||
| Water | 70.9 g | 40.6 g | +75% |
| Protein | 12.5 g | 3.80 g | +229% |
| Total lipid (fat) | 8.10 g | 0.030 g | +26900% |
| Carbohydrate, by difference | 6.90 g | 55.0 g | -87% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.17 g | 0.011 g | +10555% |
| Fatty acids, total monounsaturated | 1.79 g | 0.003 g | +59533% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0 mg | 0.101 mg | -100% |
| Riboflavin (Vitamin B2) | 0.140 mg | 0.056 mg | +150% |
| Niacin (Vitamin B3) | 0.500 mg | 0.631 mg | -21% |
| Pantothenic acid (Vitamin B5) | 0.116 mg | 0.378 mg | -69% |
| Vitamin B-6 — Pyridoxine | 0.070 mg | 0.084 mg | -17% |
| Biotin (Vitamin B7) | 22.0 ug | 107 ug | -79% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 62.5 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 25.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.600 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 188 mg | 22.0 mg | +755% |
| Iron, Fe | 5.60 mg | 1.13 mg | +396% |
| Magnesium, Mg | 228 mg | 31.0 mg | +635% |
| Phosphorus, P | 222 mg | 74.0 mg | +200% |
| Potassium, K | 199 mg | 119 mg | +67% |
| Sodium, Na | 20.0 mg | 218 mg | -91% |
| Zinc, Zn | 1.72 mg | 1.56 mg | +10% |
| Copper, Cu | 0.380 mg | 0.265 mg | +43% |
| Manganese, Mn | 0.889 mg | 0.504 mg | +76% |
| Selenium, Se | 16.8 ug | 3.20 ug | +425% |
| Other Nutrients | |||
| Energy | 630 kj | 992 kj | -36% |
| Ash | 1.60 g | 0.580 g | +176% |
| Total Sugars | 1.60 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 22.0 ug | 107 ug | -79% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 22.0 ug | 107 ug | -79% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 42.0 IU | 5.00 IU | +740% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.60 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.022 g | — | |
| SFA 16:0 (Palmitic acid) | 0.860 g | — | |
| SFA 18:0 (Stearic acid) | 0.289 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.022 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.77 g | 0.003 g | +58767% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 4.57 g | 0.006 g | +76100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.03 g | 0.006 g | +67100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.540 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | — | 0.036 g | |
| Threonine (EAA) | — | 0.129 g | |
| Isoleucine (EAA, BCAA) | — | 0.151 g | |
| Leucine (EAA, BCAA) | — | 0.319 g | |
| Lysine (EAA) | — | 0.286 g | |
| Methionine (EAA) | — | 0.040 g | |
| Cystine (conditionally essential) | — | 0.035 g | |
| Phenylalanine (EAA) | — | 0.201 g | |
| Tyrosine (conditionally essential) | — | 0.113 g | |
| Valine (EAA, BCAA) | — | 0.196 g | |
| Arginine (conditionally essential) | — | 0.246 g | |
| Histidine (EAA) | — | 0.100 g | |
| Alanine | — | 0.222 g | |
| Aspartic acid | — | 0.451 g | |
| Glutamic acid | — | 0.593 g | |
| Glycine (conditionally essential) | — | 0.145 g | |
| Proline (conditionally essential) | — | 0.167 g | |
| Serine | — | 0.187 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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