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Soy vs Winged Beans: How Are They Different?

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

Written by Michael Whaley, Health Writer. Updated on January 19, 2023.

Soy and winged 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 winged beans and help you learn more about their similarities and differences.


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.

Winged Beans

Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.

They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.

They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.

They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.

Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.

They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.

Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.

Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Soy vs Winged 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 winged beans.

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

SoyWinged Beans
Energy446 kcal409 kcal
Carbs30.2 g41.71 g
Fiber9.3 g25.9 g
Protein36.5 g29.65 g
Fat19.9 g16.32 g
Saturated Fat2.88 g2.303 g

Soy vs Winged 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 winged beans vs soy for weight loss, winged beans is slightly lower in calories, with 409 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both soy and winged 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 Winged Beans Protein

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

Soy offer around 19% more protein than winged beans.

Soy have 36.5 grams of protein per 100 grams, while winged beans has 29.7 grams of protein per 100 grams.

Soy vs Winged 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 winged beans.

The total amount of carbohydrates is around 28% higher in winged beans than in soy. It have 41.7 grams per 100 grams, compared to 30.2 grams in soy.


There’s less sugar in winged beans than in soy, 100% precisely.

One handful of winged beans (28 grams) contains 0 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 winged beans.

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

With 7.3 grams of fiber per portion, winged beans is a better source of fiber than soy which offers 2.6 grams per portion.

Soy vs Winged Beans Fats

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

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

Total fat in soy and winged beans:

  • Soy: 19.9 grams per 100 grams
  • Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, winged beans is 21% lower in saturated fats.

Winged Beans and soy contain 2.3 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Soy vs Winged Beans Vitamins Content

This section will discuss the vitamin content of soy and winged 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 B1 (Thiamine), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

However, winged beans has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

SoyWinged Beans
Vitamin A22 IU0
Vitamin C6 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.874 mg1.03 mg
Vitamin B2 (Riboflavin)0.87 mg0.45 mg
Vitamin B3 (Niacin)1.62 mg3.09 mg
Vitamin B5 (Pantothenic acid)0.793 mg0.795 mg
Vitamin B6 (Pyroxidine)0.377 mg0.175 mg
Vitamin B9 (Folate)375 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg0
Vitamin K47 µg0

Soy vs Winged 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 winged beans comparison focuses on their mineral content.

Soy are a better source of calcium, copper, manganese, and sodium than winged beans.

On the other hand, winged beans is a higher amount of fluoride, iron, magnesium, phosphorus, potassium, selenium, and zinc.

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

SoyWinged Beans
Calcium277 mg440 mg
Copper1.66 mg2.88 mg
Fluoride2.2 µg0
Iron15.7 mg13.44 mg
Magnesium280 mg179 mg
Manganese2.52 mg3.721 mg
Phosphorus704 mg451 mg
Potassium1800 mg977 mg
Selenium17.8 µg8.2 µg
Sodium2 mg38 mg
Zinc4.89 mg4.48 mg

The Final Word

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

Both soy and winged 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.


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  2. We cite relevant studies and trusted sources.
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