Soy Beans vs Kidney Beans – Which is Healthier?

Our Verdict

When comparing soy beans to kidney beans, we picked the soy.

Why?

In terms of macros, soy has 2x the protein, while kidney beans have nearly 3x the carbs and very slightly more fiber. Ratio-wise, the “very slightly more fiber” does not offset the “nearly 3x the carbs” when it comes to glycemic index (though both are still good, really, but this is a head-to-head so the comparison is relevant), and 2x the protein is also quite a bonus, so this category’s an easy win for soy.

In the category of vitamins, soy beans have more of vitamins A, B2, B6, C, E, K, and choline, while kidney beans have more of vitamins B3, B5, and B9, thus making for a 7:3 win for soy.

When it comes to minerals, soy beans have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while kidney beans are not higher in any mineral. Another clear win for soy.

Adding up the three strong wins for soy, makes for an overall easy win for soy. Still, enjoy either or both; diversity is good!

Want to learn more?

You might like to read:

Plant vs Animal Protein: Head to Head

Take care!