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  6. Bean raw vs. Soybean raw

Bean raw vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between bean raw and soybean raw

  • Bean raw has more folate and fiber; however, soybean raw is richer in iron, copper, manganese, vitamin B2, phosphorus, vitamin K, magnesium, and zinc.
  • Soybean raw covers your daily iron needs 133% more than bean raw.
  • Soybean raw has 2 times less fiber than bean raw. Bean raw has 15.5g of fiber, while soybean raw has 9.3g.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Soybeans, mature seeds, raw.

Infographic

Bean raw vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +56.7%
Contains more MagnesiumMagnesium +59.1%
Contains more CalciumCalcium +145.1%
Contains more PotassiumPotassium +29%
Contains more IronIron +209.7%
Contains more CopperCopper +85.7%
Contains more ZincZinc +114.5%
Contains more PhosphorusPhosphorus +71.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +119.3%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more FolateFolate +40%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +304.8%
Contains more Vitamin B1Vitamin B1 +22.6%
Contains more Vitamin B2Vitamin B2 +310.4%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin KVitamin K +739.3%
Contains more CholineCholine +75.1%
~equal in Vitamin C ~6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Soybean raw DV% diff.
Iron 5.07mg 15.7mg 133%
Copper 0.893mg 1.658mg 85%
Polyunsaturated fat 0.407g 11.255g 72%
Manganese 1.148mg 2.517mg 60%
Vitamin B2 0.212mg 0.87mg 51%
Phosphorus 411mg 704mg 42%
Folate 525µg 375µg 38%
Vitamin K 5.6µg 47µg 35%
Protein 21.42g 36.49g 30%
Fats 1.23g 19.94g 29%
Fiber 15.5g 9.3g 25%
Magnesium 176mg 280mg 25%
Zinc 2.28mg 4.89mg 24%
Selenium 27.9µg 17.8µg 18%
Calcium 113mg 277mg 16%
Starch 34.17g 14%
Vitamin B1 0.713mg 0.874mg 13%
Saturated fat 0.235g 2.884g 12%
Potassium 1393mg 1797mg 12%
Carbs 62.55g 30.16g 11%
Monounsaturated fat 0.229g 4.404g 10%
Choline 66.2mg 115.9mg 9%
Vitamin B6 0.474mg 0.377mg 7%
Calories 347kcal 446kcal 5%
Vitamin E 0.21mg 0.85mg 4%
Vitamin B3 1.174mg 1.623mg 3%
Vitamin C 6.3mg 6mg 0%
Net carbs 47.05g 20.86g N/A
Sugar 2.11g 7.33g N/A
Sodium 12mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.785mg 0.793mg 0%
Tryptophan 0.237mg 0.591mg 0%
Threonine 0.81mg 1.766mg 0%
Isoleucine 0.871mg 1.971mg 0%
Leucine 1.558mg 3.309mg 0%
Lysine 1.356mg 2.706mg 0%
Methionine 0.259mg 0.547mg 0%
Phenylalanine 1.095mg 2.122mg 0%
Valine 0.998mg 2.029mg 0%
Histidine 0.556mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +107.4%
Contains more WaterWater +32.7%
Contains more ProteinProtein +70.4%
Contains more FatsFats +1521.1%
Contains more OtherOther +40.3%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1823.1%
Contains more Poly. FatPolyunsaturated fat +2665.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.