Black Beans vs Soy Beans – Which is Healthier?

Our Verdict

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

Why?

Quite some heavyweights competing here today, as both have been the winners of other comparisons!

Comparing these two’s macros first, black beans have 3x the carbs and slightly more fiber, while soy has more than 2x the protein. We’ll call this a win for soy.

As a tangential note, it’s worth remembering also that soy is a complete protein (contains a full set of the amino acids we need), whereas black beans… Well, technically they are too, but in practicality, they only have much smaller amounts of some amino acids.

In terms of vitamins, black beans have more of vitamins B1, B3, B5, B9, and E, while soy beans have more of vitamins A, B2, B6, C, K, and choline. A marginal win for soy here.

In the category of minerals, however, it isn’t close: black beans are not higher in any minerals, while soy beans are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for soy.

It should be noted, however, that black beans are still very good for minerals! They just look bad when standing next to soy, that’s all.

So, enjoy either or both, but for nutritional density, soy wins the day.

Want to learn more?

You might like to read:

Plant vs Animal Protein: Head to Head

Take care!