Soybeans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soybeans, mature seeds, roasted, salted is higher in more vitamins & minerals
Calories (kcal)
Soybeans 469
Beans 237
Protein (g)
Soybeans 38.5
Beans 3.80
Carbs (g)
Soybeans 30.2
Beans 55.0
Fat (g)
Soybeans 25.4
Beans 0.030
Fiber (g)
Soybeans 17.7
Beans —
Quick answers
Which has more protein?
Soybeans, mature seeds, roasted, salted — 38.5g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 vs 469 kcal per 100g.
Which is more nutrient-dense?
Soybeans, mature seeds, roasted, salted 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 | 469 kcal | 237 kcal | +98% |
| Macronutrients | |||
| Water | 1.95 g | 40.6 g | -95% |
| Protein | 38.5 g | 3.80 g | +914% |
| Total lipid (fat) | 25.4 g | 0.030 g | +84567% |
| Carbohydrate, by difference | 30.2 g | 55.0 g | -45% |
| Fiber, total dietary | 17.7 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.67 g | 0.011 g | +33300% |
| Fatty acids, total monounsaturated | 5.61 g | 0.003 g | +186900% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.20 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.100 mg | 0.101 mg | -1% |
| Riboflavin (Vitamin B2) | 0.145 mg | 0.056 mg | +159% |
| Niacin (Vitamin B3) | 1.41 mg | 0.631 mg | +123% |
| Pantothenic acid (Vitamin B5) | 0.453 mg | 0.378 mg | +20% |
| Vitamin B-6 — Pyridoxine | 0.208 mg | 0.084 mg | +148% |
| Biotin (Vitamin B7) | 211 ug | 107 ug | +97% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 124 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 10.0 ug | 0 ug | |
| Carotene, beta | 120 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.910 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 138 mg | 22.0 mg | +527% |
| Iron, Fe | 3.90 mg | 1.13 mg | +245% |
| Magnesium, Mg | 145 mg | 31.0 mg | +368% |
| Phosphorus, P | 363 mg | 74.0 mg | +391% |
| Potassium, K | 1470 mg | 119 mg | +1135% |
| Sodium, Na | 163 mg | 218 mg | -25% |
| Zinc, Zn | 3.14 mg | 1.56 mg | +101% |
| Copper, Cu | 0.828 mg | 0.265 mg | +212% |
| Manganese, Mn | 2.16 mg | 0.504 mg | +328% |
| Selenium, Se | 19.1 ug | 3.20 ug | +497% |
| Other Nutrients | |||
| Energy | 1964 kj | 992 kj | +98% |
| Ash | 3.88 g | 0.580 g | +569% |
| Total Sugars | 4.20 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 211 ug | 107 ug | +97% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 211 ug | 107 ug | +97% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 200 IU | 5.00 IU | +3900% |
| 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 | 50.4 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) | 0.071 g | — | |
| SFA 16:0 (Palmitic acid) | 2.70 g | — | |
| SFA 18:0 (Stearic acid) | 0.907 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.071 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.54 g | 0.003 g | +184533% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 14.3 g | 0.006 g | +238883% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 12.6 g | 0.006 g | +210633% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.69 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) | 0.512 g | 0.036 g | +1322% |
| Threonine (EAA) | 1.53 g | 0.129 g | +1086% |
| Isoleucine (EAA, BCAA) | 1.71 g | 0.151 g | +1032% |
| Leucine (EAA, BCAA) | 2.87 g | 0.319 g | +799% |
| Lysine (EAA) | 2.34 g | 0.286 g | +720% |
| Methionine (EAA) | 0.475 g | 0.040 g | +1088% |
| Cystine (conditionally essential) | 0.567 g | 0.035 g | +1520% |
| Phenylalanine (EAA) | 1.84 g | 0.201 g | +814% |
| Tyrosine (conditionally essential) | 1.33 g | 0.113 g | +1079% |
| Valine (EAA, BCAA) | 1.76 g | 0.196 g | +797% |
| Arginine (conditionally essential) | 2.73 g | 0.246 g | +1011% |
| Histidine (EAA) | 0.950 g | 0.100 g | +850% |
| Alanine | 1.66 g | 0.222 g | +647% |
| Aspartic acid | 4.43 g | 0.451 g | +882% |
| Glutamic acid | 6.82 g | 0.593 g | +1050% |
| Glycine (conditionally essential) | 1.63 g | 0.145 g | +1023% |
| Proline (conditionally essential) | 2.06 g | 0.167 g | +1134% |
| Serine | 2.04 g | 0.187 g | +992% |
| 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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