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  6. Bean raw vs. Soybean

Bean raw vs. Soybean — In-Depth Nutrition Comparison

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Differences between bean raw and soybeans

  • Soybeans contain less folate, copper, vitamin B1, fiber, selenium, potassium, phosphorus, magnesium, vitamin B6, and manganese than bean raw.
  • Bean raw's daily need coverage for folate is 118% higher.
  • Soybeans contain 5 times less vitamin B1 than bean raw. Bean raw contains 0.713mg of vitamin B1, while soybeans contain 0.155mg.
  • Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of bean raw is 33.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Soybeans, mature cooked, boiled, without salt.

Infographic

Bean raw vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +104.7%
Contains more PotassiumPotassium +170.5%
Contains more CopperCopper +119.4%
Contains more ZincZinc +98.3%
Contains more PhosphorusPhosphorus +67.8%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +282.2%
Contains less SodiumSodium -91.7%
~equal in Calcium ~102mg
~equal in Iron ~5.14mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin CVitamin C +270.6%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B3Vitamin B3 +194.2%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more Vitamin B6Vitamin B6 +102.6%
Contains more FolateFolate +872.2%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin KVitamin K +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Soybean DV% diff.
Folate 525µg 54µg 118%
Copper 0.893mg 0.407mg 54%
Vitamin B1 0.713mg 0.155mg 47%
Fiber 15.5g 6g 38%
Selenium 27.9µg 7.3µg 37%
Polyunsaturated fat 0.407g 5.064g 31%
Potassium 1393mg 515mg 26%
Phosphorus 411mg 245mg 24%
Magnesium 176mg 86mg 21%
Carbs 62.55g 8.36g 18%
Vitamin B6 0.474mg 0.234mg 18%
Starch 34.17g 14%
Manganese 1.148mg 0.824mg 14%
Fats 1.23g 8.97g 12%
Vitamin B5 0.785mg 0.179mg 12%
Vitamin K 5.6µg 19.2µg 11%
Zinc 2.28mg 1.15mg 10%
Calories 347kcal 172kcal 9%
Protein 21.42g 18.21g 6%
Vitamin B2 0.212mg 0.285mg 6%
Vitamin C 6.3mg 1.7mg 5%
Vitamin B3 1.174mg 0.399mg 5%
Saturated fat 0.235g 1.297g 5%
Monounsaturated fat 0.229g 1.981g 4%
Choline 66.2mg 47.5mg 3%
Calcium 113mg 102mg 1%
Iron 5.07mg 5.14mg 1%
Vitamin E 0.21mg 0.35mg 1%
Protein per 100 calories 6.2g 11g N/A
Calories per 10 g protein 162kcal 94kcal N/A
Weight per 100 calories 29g 58g N/A
Unsaturated / Saturated Fat ratio 2.7 5.4 N/A
Net carbs 47.05g 2.36g N/A
Sugar 2.11g 3g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.237mg 0.242mg 0%
Threonine 0.81mg 0.723mg 0%
Isoleucine 0.871mg 0.807mg 0%
Leucine 1.558mg 1.355mg 0%
Lysine 1.356mg 1.108mg 0%
Methionine 0.259mg 0.224mg 0%
Phenylalanine 1.095mg 0.869mg 0%
Valine 0.998mg 0.831mg 0%
Histidine 0.556mg 0.449mg 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
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
Contains more ProteinProtein +17.6%
Contains more CarbsCarbs +648.2%
Contains more OtherOther +81.7%
Contains more FatsFats +629.3%
Contains more WaterWater +452.1%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +765.1%
Contains more Poly. FatPolyunsaturated fat +1144.2%

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.