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  6. Beans vs. Soybean raw

Beans vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between beans and soybean raw?

  • The amount of iron, copper, folate, phosphorus, vitamin B2, vitamin B1, magnesium, potassium, vitamin K, and zinc in soybean raw is higher than in beans.
  • Soybean raw's daily need coverage for iron is 193% more.
  • Soybean raw has a lower glycemic index (14) than beans (33).

We used Beans, baked, canned, no salt added and Soybeans, mature seeds, raw types in this article.

Infographic

Beans 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.
Beans
Beans
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +454%
Contains more PotassiumPotassium +507.1%
Contains more IronIron +5313.8%
Contains more CopperCopper +704.9%
Contains more ZincZinc +249.3%
Contains more PhosphorusPhosphorus +576.9%
Contains more SeleniumSelenium +295.6%

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
1
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin CVitamin C +93.5%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +482.7%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +277.4%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin KVitamin K +5775%
Contains more FolateFolate +1462.5%
Contains more CholineCholine +276.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Soybean raw DV% diff.
Iron 0.29mg 15.7mg 193%
Copper 0.206mg 1.658mg 161%
Manganese 2.517mg 109%
Folate 24µg 375µg 88%
Phosphorus 104mg 704mg 86%
Polyunsaturated fat 0.172g 11.255g 74%
Protein 4.8g 36.49g 63%
Vitamin B2 0.06mg 0.87mg 62%
Vitamin B1 0.15mg 0.874mg 60%
Magnesium 32mg 280mg 59%
Potassium 296mg 1797mg 44%
Vitamin K 0.8µg 47µg 39%
Zinc 1.4mg 4.89mg 32%
Fats 0.4g 19.94g 30%
Selenium 4.5µg 17.8µg 24%
Calcium 50mg 277mg 23%
Vitamin B6 0.13mg 0.377mg 19%
Calories 105kcal 446kcal 17%
Vitamin B5 0.793mg 16%
Choline 30.8mg 115.9mg 15%
Fiber 5.5g 9.3g 15%
Saturated fat 0.103g 2.884g 13%
Monounsaturated fat 0.035g 4.404g 11%
Vitamin B3 0.43mg 1.623mg 7%
Vitamin E 0.15mg 0.85mg 5%
Carbs 20.49g 30.16g 3%
Vitamin C 3.1mg 6mg 3%
Net carbs 14.99g 20.86g N/A
Sugar 7.78g 7.33g N/A
Sodium 1mg 2mg 0%
Vitamin A 5µg 1µg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +750.1%
Contains more ProteinProtein +660.2%
Contains more FatsFats +4885%
Contains more CarbsCarbs +47.2%
Contains more OtherOther +184.8%

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
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 -96.4%
Contains more Mono. FatMonounsaturated fat +12482.9%
Contains more Poly. FatPolyunsaturated fat +6443.6%

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. 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.