USDA-derived comparison
Baked Beans vs Soybeans
Baked Beans leads for Zinc; Soybeans answers with Iron, Phosphorus and Protein.
Who each is for: Choose baked Beans for zinc. Choose soybeans for iron and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Soybeans
Typical serving: half a cup (90g)
18/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Baked Beans | Soybeans |
|---|---|---|
| Calories | 94 kcal | 172 kcal |
| Protein | 5 g | 18 g |
| Carbs | 21 g | 8 g |
| Fat | 0 g | 9 g |
| Fiber | 4 g | 6 g |
| Sat fat | 0 g | 1 g |
| Sodium | 343 mg | 1 mg |
| Potassium | 224 mg | 515 mg |
| Calcium | 34 mg | 102 mg |
| Iron | 1.2 mg | 5.1 mg |
| Magnesium | 27 mg | 86 mg |
| Zinc | 2.3 mg | 1.2 mg |
| Vitamin C | 0 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 12 µg | 54 µg |
Servings differ: half a large tin of baked beans is about 210g, half a cup of soybeans about 90g. Scale accordingly before deciding anything on the 100g basis alone.
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