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Black beans, cooked
Black beans, cooked3
VS
Soybeans, raw Leader
Soybeans, raw7

Soybeans, raw leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Soybeans, raw comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Black beans, cooked for more fiber, less sugar and less saturated fat.

Pick Soybeans, raw for more protein, less sodium, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    6.71 g
    8.18 gWIN
  • Carbohydrate
    17.96 g
    6.76 g
  • Fibermore is better
    WIN6.59 g
    2.09 g
  • Total sugarsless is better
    WIN0.24 g
    1.64 g
  • Total fat
    0.41 g
    4.47 g
  • Saturated fatless is better
    WIN0.11 g
    0.65 g
  • Sodiumless is better
    0.76 mg
    0.45 mgWIN
  • Potassiummore is better
    268.94 mg
    402.91 mgWIN
  • Calciummore is better
    20.45 mg
    62.11 mgWIN
  • Ironmore is better
    1.59 mg
    3.52 mgWIN
  • Magnesiummore is better
    53.03 mg
    62.78 mgWIN
  • Vitamin Cmore is better
    0 mg
    1.35 mgWIN
  • 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, cooked vs Soybeans, raw · Foodatron