Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Soft serve

Beans vs. Soft serve — In-Depth Nutrition Comparison

Compare

A recap on the differences between beans and soft serve

  • Beans are higher in copper, fiber, vitamin B1, and zinc, yet soft serve is higher in vitamin B12, vitamin A, vitamin B2, and calcium.
  • Soft serve covers your daily saturated fat needs 37% more than beans.
  • Beans contain 8 times more fiber than soft serve. While beans contain 5.5g of fiber, soft serve contains only 0.7g.
  • The amount of saturated fat in beans is lower.
  • The glycemic index of beans is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Ice cream, soft serve, chocolate.

Infographic

Beans 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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +166.7%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +38.1%
Contains more CopperCopper +586.7%
Contains more ZincZinc +169.2%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +162%
Contains more PhosphorusPhosphorus +11.5%

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.
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +287.5%
Contains more Vitamin B1Vitamin B1 +206.1%
Contains more Vitamin B3Vitamin B3 +352.6%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more FolateFolate +166.7%
Contains more CholineCholine +18.5%
Contains more Vitamin AVitamin A +3140%
Contains more Vitamin EVitamin E +306.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12.5%

All nutrients comparison - raw data values

Nutrient Beans Soft serve DV% diff.
Saturated fat 0.103g 7.46g 33%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Copper 0.206mg 0.03mg 20%
Fiber 5.5g 0.7g 19%
Fats 0.4g 13g 19%
Vitamin A 5µg 162µg 17%
Vitamin B5 0.506mg 10%
Monounsaturated fat 0.035g 3.49g 9%
Vitamin B2 0.06mg 0.182mg 9%
Vitamin B1 0.15mg 0.049mg 8%
Calcium 50mg 131mg 8%
Zinc 1.4mg 0.52mg 8%
Calories 105kcal 222kcal 6%
Vitamin B6 0.13mg 0.048mg 6%
Magnesium 32mg 12mg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Folate 24µg 9µg 4%
Potassium 296mg 177mg 4%
Selenium 4.5µg 3µg 3%
Vitamin C 3.1mg 0.8mg 3%
Vitamin E 0.15mg 0.61mg 3%
Sodium 1mg 61mg 3%
Vitamin B3 0.43mg 0.095mg 2%
Phosphorus 104mg 116mg 2%
Polyunsaturated fat 0.172g 0.46g 2%
Choline 30.8mg 26mg 1%
Protein 4.8g 4.1g 1%
Caffeine 0mg 2mg 1%
Carbs 20.49g 22.2g 1%
Iron 0.29mg 0.21mg 1%
Net carbs 14.99g 21.5g N/A
Sugar 7.78g 21.16g N/A
Manganese 0.005mg 0%
Vitamin K 0.8µg 0.9µg 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +17.1%
Contains more WaterWater +21.4%
Contains more OtherOther +90%
Contains more FatsFats +3150%
~equal in Carbs ~22.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -98.6%
Contains more Mono. FatMonounsaturated fat +9871.4%
Contains more Poly. FatPolyunsaturated fat +167.4%

People also compare

Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw
Soft serve
Soft serve vs Ice cream sandwich
Ice cream sandwich
Soft serve
Soft serve vs Chocolate milk
Chocolate milk
Soft serve
Soft serve vs Yogurt
Yogurt

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.