Soybeans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soybeans, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Soybeans 446
Beans 128
Protein (g)
Soybeans 36.5
Beans 7.52
Carbs (g)
Soybeans 30.2
Beans 24.8
Fat (g)
Soybeans 19.9
Beans 0.100
Fiber (g)
Soybeans 9.30
Beans 7.30
Quick answers
Which has more protein?
Soybeans, mature seeds, raw — 36.5g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 446 kcal per 100g.
Which is more nutrient-dense?
Soybeans, mature seeds, raw 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 446 kcal | 128 kcal | +248% |
| Macronutrients | |||
| Water | 8.54 g | 66.3 g | -87% |
| Protein | 36.5 g | 7.52 g | +385% |
| Total lipid (fat) | 19.9 g | 0.100 g | +19840% |
| Carbohydrate, by difference | 30.2 g | 24.8 g | +22% |
| Fiber, total dietary | 9.30 g | 7.30 g | +27% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.88 g | 0.036 g | +7911% |
| Fatty acids, total monounsaturated | 4.40 g | 0.009 g | +48833% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.874 mg | 0.115 mg | +660% |
| Riboflavin (Vitamin B2) | 0.870 mg | 0.064 mg | +1259% |
| Niacin (Vitamin B3) | 1.62 mg | 0.717 mg | +126% |
| Pantothenic acid (Vitamin B5) | 0.793 mg | 0.430 mg | +84% |
| Vitamin B-6 — Pyridoxine | 0.377 mg | 0.096 mg | +293% |
| Biotin (Vitamin B7) | 375 ug | 121 ug | +210% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 116 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 13.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.850 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 277 mg | 28.0 mg | +889% |
| Iron, Fe | 15.7 mg | 2.00 mg | +685% |
| Magnesium, Mg | 280 mg | 52.0 mg | +438% |
| Phosphorus, P | 704 mg | 168 mg | +319% |
| Potassium, K | 1797 mg | 532 mg | +238% |
| Sodium, Na | 2.00 mg | 244 mg | -99% |
| Zinc, Zn | 4.89 mg | 1.77 mg | +176% |
| Copper, Cu | 1.66 mg | 0.298 mg | +456% |
| Manganese, Mn | 2.52 mg | 0.573 mg | +339% |
| Selenium, Se | 17.8 ug | 1.20 ug | +1383% |
| Other Nutrients | |||
| Energy | 1866 kj | 536 kj | +248% |
| Ash | 4.87 g | 1.33 g | +266% |
| Total Sugars | 7.33 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 375 ug | 121 ug | +210% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 375 ug | 121 ug | +210% |
| Betaine | 2.10 mg | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 22.0 IU | 6.00 IU | +267% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 47.0 ug | — | |
| SFA 14:0 (Myristic acid) | 0.055 g | — | |
| SFA 16:0 (Palmitic acid) | 2.12 g | — | |
| SFA 18:0 (Stearic acid) | 0.712 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.055 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.35 g | 0.009 g | +48211% |
| Fatty acids, total polyunsaturated | 11.3 g | 0.021 g | +53495% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.93 g | 0.021 g | +47162% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.33 g | — | |
| Phytosterols | 161 mg | — | |
| Tryptophan (EAA) | 0.591 g | 0.072 g | +721% |
| Threonine (EAA) | 1.77 g | 0.255 g | +593% |
| Isoleucine (EAA, BCAA) | 1.97 g | 0.300 g | +557% |
| Leucine (EAA, BCAA) | 3.31 g | 0.632 g | +424% |
| Lysine (EAA) | 2.71 g | 0.567 g | +377% |
| Methionine (EAA) | 0.547 g | 0.079 g | +592% |
| Cystine (conditionally essential) | 0.655 g | 0.070 g | +836% |
| Phenylalanine (EAA) | 2.12 g | 0.398 g | +433% |
| Tyrosine (conditionally essential) | 1.54 g | 0.224 g | +587% |
| Valine (EAA, BCAA) | 2.03 g | 0.387 g | +424% |
| Arginine (conditionally essential) | 3.15 g | 0.486 g | +549% |
| Histidine (EAA) | 1.10 g | 0.198 g | +454% |
| Alanine | 1.91 g | 0.439 g | +336% |
| Aspartic acid | 5.11 g | 0.891 g | +474% |
| Glutamic acid | 7.87 g | 1.17 g | +571% |
| Glycine (conditionally essential) | 1.88 g | 0.286 g | +557% |
| Proline (conditionally essential) | 2.38 g | 0.331 g | +619% |
| Serine | 2.36 g | 0.369 g | +539% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 62.9 mg | — | |
| Genistein | 81.4 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.90 mg | — | |
| Choline from phosphatidylcholine | 65.0 mg | — | |
| Choline from phosphocholine | 1.10 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 47.0 mg | — | |
| Total Choline | 120 mg | — | |
| Isoflavones | |||
| Total isoflavones | 156 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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