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  6. Soybean vs. Kidney beans

Soybean vs. Kidney beans — In-Depth Nutrition Comparison

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What are the differences between Soybean and Kidney beans?

  • Soybean is higher in Iron, Copper, Vitamin B2, Manganese, Phosphorus, Selenium, Magnesium, Vitamin K, and Vitamin B6, however, Kidney beans is richer in Folate.
  • Soybean's daily need coverage for Iron is 37% more.
  • Kidney beans contains 7 times less Selenium than Soybean. Soybean contains 7.3µg of Selenium, while Kidney beans contains 1.1µg.

We used Soybeans, mature cooked, boiled, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Soybean vs Kidney beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
9
:
0
Kidney beans
Kidney beans
Contains more Calcium +191.4%
Contains more Iron +131.5%
Contains more Magnesium +104.8%
Contains more Phosphorus +77.5%
Contains more Potassium +27.2%
Contains more Zinc +15%
Contains more Copper +88.4%
Contains more Manganese +91.6%
Contains more Selenium +563.6%
Equal in Sodium - 1
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +191.4%
Contains more Iron +131.5%
Contains more Magnesium +104.8%
Contains more Phosphorus +77.5%
Contains more Potassium +27.2%
Contains more Zinc +15%
Contains more Copper +88.4%
Contains more Manganese +91.6%
Contains more Selenium +563.6%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
6
:
4
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +41.7%
Contains more Vitamin B2 +391.4%
Contains more Vitamin B6 +95%
Contains more Vitamin K +128.6%
Contains more Vitamin B3 +44.9%
Contains more Vitamin B5 +22.9%
Contains more Folate +140.7%
Equal in Vitamin B1 - 0.16
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +41.7%
Contains more Vitamin B2 +391.4%
Contains more Vitamin B6 +95%
Contains more Vitamin K +128.6%
Contains more Vitamin B3 +44.9%
Contains more Vitamin B5 +22.9%
Contains more Folate +140.7%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Kidney beans
Kidney beans
Contains more Protein +110%
Contains more Fats +1694%
Contains more Other +75.2%
Contains more Carbs +172.7%
Equal in Water - 66.94
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +110%
Contains more Fats +1694%
Contains more Other +75.2%
Contains more Carbs +172.7%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +4979.5%
Contains more Polyunsaturated fat +1721.6%
Contains less Saturated Fat -94.4%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +4979.5%
Contains more Polyunsaturated fat +1721.6%
Contains less Saturated Fat -94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Kidney beans
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Kidney beans Opinion
Net carbs 2.36g 16.4g Kidney beans
Protein 18.21g 8.67g Soybean
Fats 8.97g 0.5g Soybean
Carbs 8.36g 22.8g Kidney beans
Calories 172kcal 127kcal Soybean
Sugar 3g 0.32g Kidney beans
Fiber 6g 6.4g Kidney beans
Calcium 102mg 35mg Soybean
Iron 5.14mg 2.22mg Soybean
Magnesium 86mg 42mg Soybean
Phosphorus 245mg 138mg Soybean
Potassium 515mg 405mg Soybean
Sodium 1mg 1mg
Zinc 1.15mg 1mg Soybean
Copper 0.407mg 0.216mg Soybean
Manganese 0.824mg 0.43mg Soybean
Selenium 7.3µg 1.1µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.03mg Soybean
Vitamin C 1.7mg 1.2mg Soybean
Vitamin B1 0.155mg 0.16mg Kidney beans
Vitamin B2 0.285mg 0.058mg Soybean
Vitamin B3 0.399mg 0.578mg Kidney beans
Vitamin B5 0.179mg 0.22mg Kidney beans
Vitamin B6 0.234mg 0.12mg Soybean
Folate 54µg 130µg Kidney beans
Vitamin K 19.2µg 8.4µg Soybean
Tryptophan 0.242mg 0.104mg Soybean
Threonine 0.723mg 0.319mg Soybean
Isoleucine 0.807mg 0.41mg Soybean
Leucine 1.355mg 0.736mg Soybean
Lysine 1.108mg 0.607mg Soybean
Methionine 0.224mg 0.113mg Soybean
Phenylalanine 0.869mg 0.511mg Soybean
Valine 0.831mg 0.5mg Soybean
Histidine 0.449mg 0.238mg Soybean
Saturated Fat 1.297g 0.073g Kidney beans
Monounsaturated Fat 1.981g 0.039g Soybean
Polyunsaturated fat 5.064g 0.278g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
19%
Kidney beans
Minerals Daily Need Coverage Score
75%
Soybean
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.68g)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.224g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $2.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.