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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
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
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
83%
Minerals Daily Need Coverage Score
131%
244%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 5.22g)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 2.649g)
Which food is cheaper?
Bean raw is cheaper (difference - $1.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)