Soybean Oil vs. White Beans
Nutrition comparison of Soybean Oil and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and white beans:
- Both soybean oil and white beans are high in calories.
- Soybean oil has signficantly less carbohydrates than white bean.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
- White bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White bean has signficantly more protein than soybean oil.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soybean oil and white beans are high in calories. Soybean oil has 675% more calories than white bean - soybean oil has 884 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | White Beans | |
|---|---|---|
| Protein | ~ | 25% |
| Carbohydrates | ~ | 73% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - white bean has 4.8g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
White beans and soybean oil contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
White bean has signficantly more protein than soybean oil - white bean has 7.3g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and white bean has 100% less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both soybean oil and white beans are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has 935% more Vitamin E than white bean - soybean oil has 8.2mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 62 times more Vitamin K than white bean - soybean oil has 183.9ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | White Beans | |
|---|---|---|
| Thiamin | ~ | 0.096 MG |
| Riboflavin | ~ | 0.037 MG |
| Niacin | ~ | 0.113 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | ~ | 0.075 MG |
| Folate | ~ | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has more calcium than soybean oil - white bean has 73mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
White bean is a great source of iron and it has 148 times more iron than soybean oil - soybean oil has 0.02mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has more potassium than soybean oil - white bean has 454mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Soybean Oil | White Beans | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.056 G |
| Total | 7.034 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than white bean per 100 grams.
| Soybean Oil | White Beans | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 0.067 G |
| Total | 50.541 G | 0.067 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soybean Oil or White Beans .
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and White Beans (Beans, white, mature seeds, canned) .
Soybean Oil g
()
|
Daily Values (%) |
White Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soybean oil or white beans contain more calories in 100 grams?Both soybean oil and white beans are high in calories. Soybean oil has 680% more calories than white bean - soybean oil has 884 calories in 100g and white bean has 114 calories.
Does white beans or soybean oil have more carbohydrates?
By weight, soybean oil has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and soybean oil has no carbs..
Does white beans or soybean oil contain more calcium?
White bean is a rich source of calcium and it has more calcium than soybean oil - white bean has 73mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does white beans or soybean oil contain more potassium?
White bean is a rich source of potassium and it has more potassium than soybean oil - white bean has 454mg of potassium in 100 grams and soybean oil does not contain significant amounts.