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  6. Bean raw vs. Soft serve

Bean raw vs. Soft serve — In-Depth Nutrition Comparison

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How are bean raw and soft serve different?

  • Bean raw is higher than soft serve in folate, copper, iron, fiber, vitamin B1, manganese, selenium, phosphorus, and magnesium.
  • Bean raw covers your daily need for folate, 129% more than soft serve.
  • Bean raw contains 230 times more manganese than soft serve. Bean raw contains 1.148mg of manganese, while soft serve contains 0.005mg.
  • Bean raw is lower in saturated fat.
  • Soft serve has a higher glycemic index (79) than bean raw (33).

Beans, pinto, mature seeds, raw and Ice cream, soft serve, chocolate types were used in this article.

Infographic

Bean raw vs Soft serve 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +1366.7%
Contains more PotassiumPotassium +687%
Contains more IronIron +2314.3%
Contains more CopperCopper +2876.7%
Contains more ZincZinc +338.5%
Contains more PhosphorusPhosphorus +254.3%
Contains less SodiumSodium -80.3%
Contains more ManganeseManganese +22860%
Contains more SeleniumSelenium +830%
Contains more CalciumCalcium +15.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +687.5%
Contains more Vitamin B1Vitamin B1 +1355.1%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B3Vitamin B3 +1135.8%
Contains more Vitamin B5Vitamin B5 +55.1%
Contains more Vitamin B6Vitamin B6 +887.5%
Contains more Vitamin KVitamin K +522.2%
Contains more FolateFolate +5733.3%
Contains more CholineCholine +154.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Bean raw Soft serve DV% diff.
Folate 525µg 9µg 129%
Copper 0.893mg 0.03mg 96%
Iron 5.07mg 0.21mg 61%
Fiber 15.5g 0.7g 59%
Vitamin B1 0.713mg 0.049mg 55%
Manganese 1.148mg 0.005mg 50%
Selenium 27.9µg 3µg 45%
Phosphorus 411mg 116mg 42%
Magnesium 176mg 12mg 39%
Potassium 1393mg 177mg 36%
Protein 21.42g 4.1g 35%
Saturated fat 0.235g 7.46g 33%
Vitamin B6 0.474mg 0.048mg 33%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 0µg 162µg 18%
Fats 1.23g 13g 18%
Zinc 2.28mg 0.52mg 16%
Starch 34.17g 14%
Carbs 62.55g 22.2g 13%
Monounsaturated fat 0.229g 3.49g 8%
Choline 66.2mg 26mg 7%
Vitamin B3 1.174mg 0.095mg 7%
Vitamin B5 0.785mg 0.506mg 6%
Calories 347kcal 222kcal 6%
Vitamin C 6.3mg 0.8mg 6%
Vitamin D 0µg 0.7µg 4%
Vitamin K 5.6µg 0.9µg 4%
Vitamin D 0IU 29IU 4%
Vitamin E 0.21mg 0.61mg 3%
Vitamin B2 0.212mg 0.182mg 2%
Sodium 12mg 61mg 2%
Calcium 113mg 131mg 2%
Caffeine 0mg 2mg 1%
Net carbs 47.05g 21.5g N/A
Sugar 2.11g 21.16g N/A
Polyunsaturated fat 0.407g 0.46g 0%
Tryptophan 0.237mg 0.048mg 0%
Threonine 0.81mg 0.169mg 0%
Isoleucine 0.871mg 0.215mg 0%
Leucine 1.558mg 0.353mg 0%
Lysine 1.356mg 0.296mg 0%
Methionine 0.259mg 0.091mg 0%
Phenylalanine 1.095mg 0.176mg 0%
Valine 0.998mg 0.241mg 0%
Histidine 0.556mg 0.099mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +422.4%
Contains more CarbsCarbs +181.8%
Contains more OtherOther +285.6%
Contains more FatsFats +956.9%
Contains more WaterWater +427.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +1424%
Contains more Poly. FatPolyunsaturated fat +13%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.