Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.

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.
Contains more Selenium +56.7%
Contains more Calcium +145.1%
Contains more Iron +209.7%
Contains more Magnesium +59.1%
Contains more Phosphorus +71.3%
Contains more Potassium +29%
Contains less Sodium -83.3%
Contains more Zinc +114.5%
Contains more Copper +85.7%
Contains more Manganese +119.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +56.7%
Contains more Calcium +145.1%
Contains more Iron +209.7%
Contains more Magnesium +59.1%
Contains more Phosphorus +71.3%
Contains more Potassium +29%
Contains less Sodium -83.3%
Contains more Zinc +114.5%
Contains more Copper +85.7%
Contains more Manganese +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.
:
Contains more Vitamin B6 +25.7%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +310.4%
Contains more Vitamin B3 +38.2%
Contains more Choline +75.1%
Contains more Vitamin K +739.3%
Equal in Vitamin C - 6
Equal in Vitamin B5 - 0.793
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Contains more Vitamin B6 +25.7%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +310.4%
Contains more Vitamin B3 +38.2%
Contains more Choline +75.1%
Contains more Vitamin K +739.3%
Equal in Vitamin C - 6
Equal in Vitamin B5 - 0.793

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +107.4%
Contains more Water +32.7%
Contains more Protein +70.4%
Contains more Fats +1521.1%
Contains more Other +40.3%
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 Carbs +107.4%
Contains more Water +32.7%
Contains more Protein +70.4%
Contains more Fats +1521.1%
Contains more Other +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +1823.1%
Contains more Polyunsaturated fat +2665.4%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +1823.1%
Contains more Polyunsaturated fat +2665.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Soybean raw Opinion
Net carbs 47.05g 20.86g Bean raw
Protein 21.42g 36.49g Soybean raw
Fats 1.23g 19.94g Soybean raw
Carbs 62.55g 30.16g Bean raw
Calories 347kcal 446kcal Soybean raw
Starch 34.17g Bean raw
Sugar 2.11g 7.33g Bean raw
Fiber 15.5g 9.3g Bean raw
Calcium 113mg 277mg Soybean raw
Iron 5.07mg 15.7mg Soybean raw
Magnesium 176mg 280mg Soybean raw
Phosphorus 411mg 704mg Soybean raw
Potassium 1393mg 1797mg Soybean raw
Sodium 12mg 2mg Soybean raw
Zinc 2.28mg 4.89mg Soybean raw
Copper 0.893mg 1.658mg Soybean raw
Manganese 1.148mg 2.517mg Soybean raw
Selenium 27.9µg 17.8µg Bean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.21mg 0.85mg Soybean raw
Vitamin C 6.3mg 6mg Bean raw
Vitamin B1 0.713mg 0.874mg Soybean raw
Vitamin B2 0.212mg 0.87mg Soybean raw
Vitamin B3 1.174mg 1.623mg Soybean raw
Vitamin B5 0.785mg 0.793mg Soybean raw
Vitamin B6 0.474mg 0.377mg Bean raw
Folate 525µg 375µg Bean raw
Choline 66.2mg 115.9mg Soybean raw
Vitamin K 5.6µg 47µg Soybean raw
Tryptophan 0.237mg 0.591mg Soybean raw
Threonine 0.81mg 1.766mg Soybean raw
Isoleucine 0.871mg 1.971mg Soybean raw
Leucine 1.558mg 3.309mg Soybean raw
Lysine 1.356mg 2.706mg Soybean raw
Methionine 0.259mg 0.547mg Soybean raw
Phenylalanine 1.095mg 2.122mg Soybean raw
Valine 0.998mg 2.029mg Soybean raw
Histidine 0.556mg 1.097mg Soybean raw
Saturated Fat 0.235g 2.884g Bean raw
Monounsaturated Fat 0.229g 4.404g Soybean raw
Polyunsaturated fat 0.407g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
83%
Soybean raw
Minerals Daily Need Coverage Score
131%
Bean raw
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 5.22g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 2.649g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.