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Black beans, canned
Black beans, canned5
VS
Soybeans, cooked
Soybeans, cooked5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

Pick Black beans, canned for more fiber, less sugar, less saturated fat, more potassium and more vitamin C.

Pick Soybeans, cooked for more protein, less sodium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    6.63 g
    10.59 gWIN
  • Carbohydrate
    18.19 g
    4.86 g
  • Fibermore is better
    WIN7.58 g
    3.49 g
  • Total sugarsless is better
    WIN0.25 g
    1.74 g
  • Total fat
    0.32 g
    5.22 g
  • Saturated fatless is better
    WIN0.08 g
    0.75 g
  • Sodiumless is better
    151.65 mg
    0.58 mgWIN
  • Potassiummore is better
    WIN338.46 mg
    299.42 mg
  • Calciummore is better
    38.46 mg
    59.3 mgWIN
  • Ironmore is better
    2.09 mg
    2.99 mgWIN
  • Magnesiummore is better
    38.46 mg
    50 mgWIN
  • Vitamin Cmore is better
    WIN2.97 mg
    0.99 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Black beans, canned vs Soybeans, cooked · Foodatron