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Soy vs White Beans: Difference, Benefits, More

This article explains the key similarities and differences between soy and white beans, foods from the legumes and legume product group. Read on to learn more about the soy vs white beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 12, 2023.

Soy and white beans belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare soy and white beans and help you learn more about their similarities and differences.

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.

In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Soy vs White Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing soy vs white beans.

This comparison will start by comparing the caloric value of soy and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

SoyWhite Beans
Energy446 kcal333 kcal
Carbs30.2 g60.3 g
Sugar7.33 g2.11 g
Fiber9.3 g15.2 g
Protein36.5 g23.4 g
Fat19.9 g0.85 g
Saturated Fat2.88 g0.219 g

Soy vs White Beans Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing white beans vs soy for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both soy and white beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Soy vs White Beans Protein

Legumes and most legume products, including soy and white beans, are important sources of plant-based protein.

Soy offer around 36% more protein than white beans.

Soy have 36.5 grams of protein per 100 grams, while white beans have 23.4 grams of protein per 100 grams.

Soy vs White Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in soy and white beans.

The total amount of carbohydrates is around 50% higher in white beans than in soy. They have 60.3 grams per 100 grams, compared to 30.2 grams in soy.

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There’s less sugar in white beans than in soy, 71% precisely.

One handful of white beans (28 grams) contains 0.6 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in soy and white beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, white beans are a better source of fiber than soy which offer 2.6 grams per portion.

Soy vs White Beans Fats

Like most other legumes, with the exception of lupins and peanuts, soy and white beans are low in fat.

Fats in soy and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in soy and white beans:

  • Soy: 19.9 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 93% lower in saturated fats.

White Beans and soy contain 0.2 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Soy vs White Beans Vitamins Content

This section will discuss the vitamin content of soy and white beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Soy have a higher amount of vitamin B9 (Folate).

However, white beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Soy and white beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins soy and white beans contain side by side, so you can easily compare them.

SoyWhite Beans
Vitamin A22 IU0
Vitamin C6 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.874 mg0.437 mg
Vitamin B2 (Riboflavin)0.87 mg0.146 mg
Vitamin B3 (Niacin)1.62 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.793 mg0.732 mg
Vitamin B6 (Pyroxidine)0.377 mg0.318 mg
Vitamin B9 (Folate)375 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg0.21 mg
Vitamin K47 µg5.6 µg

Soy vs White Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the soy and white beans comparison focuses on their mineral content.

Soy are a better source of sodium than white beans.

On the other hand, white beans are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.

Soy and white beans contain the same amount of fluoride, and potassium.

Check out the table below to learn how soy and white beans compare when it comes to mineral content.

SoyWhite Beans
Calcium277 mg240 mg
Copper1.66 mg0.984 mg
Fluoride2.2 µg2.2 µg
Iron15.7 mg10.4 mg
Magnesium280 mg190 mg
Manganese2.52 mg1.8 mg
Phosphorus704 mg301 mg
Potassium1800 mg1800 mg
Selenium17.8 µg12.8 µg
Sodium2 mg16 mg
Zinc4.89 mg3.67 mg

The Final Word

Soy and white beans are highly nutritious and a great addition to a plant-based diet.

Both soy and white beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

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