Soybeans vs. Other Beans: What Sets Them Apart?

Beans have been a favorite in the Indian kitchen and meals. Whether it's rajma, chole, or chana masala, every bean is flavorful, nutritious, and loved by everyone. But there's one bean that usually gets sidelined. It's none other than soybeans.

It may not be the first name that comes to mind, but soybeans are one of the most nutritious beans out there. They are a superfood, rich in protein, full of Soya fiber, and incredibly versatile.

You might know soybeans from soya chaap or nuggets, but they offer so much more. In this blog, we will discuss soybeans vs other beans by comparing their nutrition, benefits, and uses. This way, you can make better, healthier choices for your everyday meals.

Also Read: Know more about Soya Dietary Fiber

What are Legumes and Beans?

Before we discuss about soybeans, lets let’s quickly understand what legumes and beans really are.

Legumes are a large family of plants that grow in pods. Inside these pods are the seeds we eat. These seeds are beans, lentils, and peas. They are known for being rich in protein, fiber, and essential nutrients.

Some common examples of legumes include:

• Lentils (masoor, moong, urad)

• Chickpeas (kabuli chana and kala chana)

• Peas (matar)

• Beans (rajma, lobia, soybeans)

• Groundnuts (peanuts)

Beans are a type of legume. In Indian kitchens, we regularly cook with beans like:

• Rajma (kidney beans)

• Chole (chickpeas)

• Lobia (black-eyed peas)

• Moong beans

• Urad dal

7 Reasons Why Soybeans are Better than Other Beans?

Are you wondering what makes soybeans stand out from other beans? Here’s a clear breakdown that answers the why and how:

1. Complete Protein Source: Most beans are rich in protein, but they don’t offer all the essential amino acids your body needs. Soybeans are one of the only plant-based foods that provide complete protein, similar to eggs or dairy. This makes them ideal for vegetarians and vegans looking to meet their daily protein goals.

2. More Protein per Gram: If you are wondering which beans have the most protein, the answer is simple: soybeans. Compared to rajma or chana, soybeans offer almost double the protein per 100 grams (you will see this clearly in the table below). Their protein content is beneficial for muscle building, energy, and overall nutrition.

3. Rich in Healthy Fats: Unlike other beans, soybeans contain good fats, especially omega-3 and omega-6 fatty acids. These support heart health, improve brain function, and help in hormone balance. Most regular beans, such as kidney beans and black beans, have a very low fat content.

4. Versatility in Cooking: Other beans are usually cooked whole in curries or stews. However, soybeans can be utilized in various forms, including soy chunks, soy flour, tofu, soy milk, soy oil, and even protein powders. They easily blend into Indian cooking, from sabzis to smoothies.

5. Packed with Isoflavones: Soybeans are naturally rich in isoflavones, which are plant compounds that may support heart health and hormonal balance. Other beans do not contain these compounds in significant amounts.

6. Better for Soil and Farming: Soybeans help improve soil fertility through natural nitrogen fixation. This means farmers can grow them without needing heavy fertilizers. They also thrive in various climates and yield a high harvest, making them a smart agricultural choice.

7. Easy on Digestion and Backed by Science: Some people avoid soy because of myths about hormones or digestion. But in reality, moderate soy consumption is safe, well-researched, and even beneficial, especially for heart health and women’s well-being. On the other hand, beans like rajma or chana may cause gas or bloating if not soaked or cooked well. Soy products, such as tofu, soy chunks, soy protein, or soy dietary fiber, are easier on the stomach and blend well with regular Indian meals.

But, like other beans and plant-based proteins, is soy expensive? Not at all. 

And that's another reason for you to include soy in your meals.

When it comes to cost comparison: soybeans vs common beans, soybeans offer one of the best returns on investment (ROI) in a plant-based diet.

Compared to other pulses and beans, soy provides more protein per rupee spent. For example, soya chunks are not only affordable but also highly concentrated in protein. They offer a protein content of over 50% in their dry form. This makes them an ideal choice for Indian households wanting high nutritional value on a modest budget.

In regions where food inflation affects the price of lentils or kidney beans, soya chunks remain consistently economical and available in both branded and local options.

Also Read: 10 Best High-Protein Sources to Boost Your Diet

What is the Nutritional Profile of Soybeans Compared to Other Beans?

If you're comparing soybeans vs other beans nutrition, the table below highlights how much more soybeans offer, especially in protein and healthy fats:

Nutrient (per 100g, boiled)	Soybeans	Kidney Beans (Rajma)	Chickpeas (Chana)
Protein	16.6 g	8.7 g	8.9 g
Fats	9.9 g	0.5 g	2.6 g
Fiber	6.0 g	6.4 g	7.6 g
Calories	173 kcal	127 kcal	164 kcal

Conclusion: Which beans have the most protein? In the soybeans vs other beans nutrition debate, soy clearly delivers double the protein and more healthy fats, making it a nutritious, filling, and energy-rich food choice. It’s ideal for vegetarians and anyone seeking to incorporate more complete protein into their diet without increasing portion sizes.

How to Include Soy In Your Diet?

Adding soy to your meals is a simple and affordable option. Here are some popular types of soya products and how they fit into everyday cooking:

1. Soya Chunks: High in protein and perfect for curries, pulao, or dry sabzis.

2. Tofu (Soy Paneer): A soft, dairy-free protein that works well in stir-fries, sandwiches, or even grilled snacks.

3. Soy Milk: A lactose-free milk alternative for tea, coffee, smoothies, or breakfast cereals.

4. Soy Flour (Besan Substitute): Can be mixed with regular atta to boost protein in rotis and parathas.

5. Whole Soybeans: Soaked and boiled like rajma or chana, they work well in salads, stews, or as a filling dal.

6. Soy Protein Isolate: 90% pure protein, extracted from non-GMO and defatted whole soybeans, soy isolate is for fitness-focused diets or supplementing vegetarian meals.

7. Soya Oil: Used for everyday cooking and frying, it’s a light and heart-friendly option.

8. Soy Dietary Fiber Nutrients: Supports gut health and digestion. It is added to health mixes or fortified foods.

Prowise India empower businesses by providing top-quality soya protein solutions. Contact Us to get quality soya dietary fiber and isolated soya protein.

Choose the Right Soy Source - Prowise India 

Now that you know, the soybeans are far better than other beans, choosing the right soy source matters. While there are multiple brands on the market, Prowise India stands out with its transparency, high-quality ingredients, clean sourcing, and ISO certification. We offer a range of soy products, including soy dietary fiber and pure soy protein isolate. 

Choose Prowise India - Soya Protein Supplier, Choose health. 

Frequently Asked Questions - FAQs

Q.1 Can men eat soy regularly or does it affect hormones?

Ans: Yes, men can safely include soy in their diet. The isoflavones in soy are plant-based and do not impact testosterone levels when consumed in normal amounts. Studies have shown no negative effects on male fertility or hormones.

Q.2 Is soy safe for children and teenagers?

Ans: In moderation, yes. Soy is a good source of protein and calcium, especially for vegetarian children. Soy milk or tofu can be included in a balanced diet, but it shouldn’t replace other food groups entirely.

Q.3 How much soy can I have in a day?

Ans: For most people, 1–2 servings a day (like one cup of soy milk, a scoop of soy protein, or a bowl of soya chunks) is considered safe and healthy.