Beans vs Beans
When someone asks "Best staple food?" the standard answer is "Rice and beans". A very good answer, that for me personally it has been 'misleading' for years. When I read beans I mainly read brown beans. Also a few other types, but I must admit for a long time in overlooked dried soy beans.
Soy beans are quite a bit different from 'normal' beans. Different taste (nutty) but also very different nutrients. I think it's important to aim for a balanced diet. Replace brown beans with soy beans? Certainly not because variation is king.
In google type: dry brown beans vs dry soybeans nutrition
AI will give you a nice starting point. You will get a lot of articles to read.
Also handy tables, but unfortunately I can't post images here.
Variation is king. Not just for your appetite but also your health.
It's not just soy vs brown. No every bean has it's own strength and weakness when looking at nutrients. But I think you should consider adding another staple king (soy) to the rice and brown beans kings in you pantry.
Will soy have a huge impact? Only you know, because only you know what's in your pantry. Maybe it's already so diversified that soy doesn't add anything you already have in abundance.
When prepping is all about calories (and carbs), the only thing you need is a barrel of olive oil. Obviously that's total nonsense. Keep that in mind when evaluating your pantry.
Protein: Soybeans pack a massive \(36\text{ g}\) of complete protein. Brown beans average around \(9\text{ g}\) to \(12\text{ g}\) and lack some essential amino acids.
Fats: Soybeans are unique among legumes, containing about \(20\text{ g}\) of healthy unsaturated fats (including omega-3 and omega-6 fatty acids) per 100g. Brown beans are very low in fat (less than \(1\text{ g}\)).
Carbohydrates: Brown beans contain higher amounts of complex carbohydrates and starches. Soybeans are much lower in carbohydrates, making them highly suitable for low-glycemic or keto-friendly diets.
Fiber: Both are excellent sources of dietary fiber, but brown beans typically yield a slightly higher percentage by weight
Soybeans stand out for their exceptionally high levels of calcium, potassium, magnesium, and iron. They are also famous for isoflavones (like genistein), which may reduce menopausal symptoms and lower heart disease risk.
Brown beans offer a higher concentration of folate (vitamin \(B_{9}\)), vitamin \(B_{6}\), and selenium.