Soybeans vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Soybeans, mature seeds, dry roasted is higher in more vitamins & minerals

Calories (kcal)

Soybeans 449
Beans 237

Protein (g)

Soybeans 43.3
Beans 3.80

Carbs (g)

Soybeans 29.0
Beans 55.0

Fat (g)

Soybeans 21.6
Beans 0.030

Fiber (g)

Soybeans 8.10
Beans —

Quick answers

Which has more protein?

Soybeans, mature seeds, dry roasted — 43.3g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 vs 449 kcal per 100g.

Which is more nutrient-dense?

Soybeans, mature seeds, dry roasted 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 Soybeans Beans
Energy
Energy 449 kcal 237 kcal
Macronutrients
Water 0.800 g 40.6 g
Protein 43.3 g 3.80 g
Total lipid (fat) 21.6 g 0.030 g
Carbohydrate, by difference 29.0 g 55.0 g
Fiber, total dietary 8.10 g —
Fats & Fatty Acids
Fatty acids, total saturated 3.13 g 0.011 g
Fatty acids, total monounsaturated 4.78 g 0.003 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 4.60 mg 0 mg
Thiamin (Vitamin B1) 0.427 mg 0.101 mg
Riboflavin (Vitamin B2) 0.755 mg 0.056 mg
Niacin (Vitamin B3) 1.06 mg 0.631 mg
Pantothenic acid (Vitamin B5) 0.473 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.225 mg 0.084 mg
Biotin (Vitamin B7) 205 ug 107 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 140 mg 22.0 mg
Iron, Fe 3.95 mg 1.13 mg
Magnesium, Mg 228 mg 31.0 mg
Phosphorus, P 649 mg 74.0 mg
Potassium, K 1364 mg 119 mg
Sodium, Na 2.00 mg 218 mg
Zinc, Zn 4.77 mg 1.56 mg
Copper, Cu 1.08 mg 0.265 mg
Manganese, Mn 2.18 mg 0.504 mg
Selenium, Se 19.3 ug 3.20 ug
Other Nutrients
Energy 1880 kj 992 kj
Ash 5.28 g 0.580 g
Folic acid (Vitamin B9 — synthetic) 205 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 205 ug 107 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 5.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 37.0 ug —
SFA 14:0 (Myristic acid) 0.060 g —
SFA 16:0 (Palmitic acid) 2.30 g —
SFA 18:0 (Stearic acid) 0.772 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.060 g —
MUFA 18:1 (Omega-9, Oleic acid family) 4.72 g 0.003 g
Fatty acids, total polyunsaturated 12.2 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 10.8 g 0.006 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 1.44 g —
Tryptophan (EAA) 0.575 g 0.036 g
Threonine (EAA) 1.72 g 0.129 g
Isoleucine (EAA, BCAA) 1.92 g 0.151 g
Leucine (EAA, BCAA) 3.22 g 0.319 g
Lysine (EAA) 2.63 g 0.286 g
Methionine (EAA) 0.534 g 0.040 g
Cystine (conditionally essential) 0.638 g 0.035 g
Phenylalanine (EAA) 2.07 g 0.201 g
Tyrosine (conditionally essential) 1.50 g 0.113 g
Valine (EAA, BCAA) 1.98 g 0.196 g
Arginine (conditionally essential) 3.07 g 0.246 g
Histidine (EAA) 1.07 g 0.100 g
Alanine 1.87 g 0.222 g
Aspartic acid 4.98 g 0.451 g
Glutamic acid 7.67 g 0.593 g
Glycine (conditionally essential) 1.83 g 0.145 g
Proline (conditionally essential) 2.32 g 0.167 g
Serine 2.29 g 0.187 g
Daidzein 62.1 mg —
Genistein 75.8 mg —
Isoflavones
Total isoflavones 148 mg —

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Soybeans, mature seeds, dry roasted nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Riboflavin (Vitamin B2) +1248% in Soybeans, mature seeds, dry roasted Potassium, K +1046% in Soybeans, mature seeds, dry roasted Protein +1040% in Soybeans, mature seeds, dry roasted Phosphorus, P +777% in Soybeans, mature seeds, dry roasted

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