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  6. Adzuki bean vs. Soybean raw

Adzuki bean vs. Soybean raw — In-Depth Nutrition Comparison

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How are Adzuki bean and Soybean raw different?

  • Adzuki bean is higher in Folate, however, Soybean raw is richer in Iron, Copper, Vitamin B2, Phosphorus, Magnesium, Vitamin B1, Manganese, Selenium, and Calcium.
  • Daily need coverage for Iron from Soybean raw is 134% higher.
  • Adzuki bean contains 2 times more Folate than Soybean raw. While Adzuki bean contains 622µg of Folate, Soybean raw contains only 375µg.

Beans, adzuki, mature seeds, raw and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Adzuki bean 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.
Adzuki bean
Adzuki bean
1
:
9
Soybean raw
Soybean raw
Contains more Calcium +319.7%
Contains more Iron +215.3%
Contains more Magnesium +120.5%
Contains more Phosphorus +84.8%
Contains more Potassium +43.3%
Contains less Sodium -60%
Contains more Copper +51.6%
Contains more Manganese +45.5%
Contains more Selenium +474.2%
Equal in Zinc - 4.89
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +319.7%
Contains more Iron +215.3%
Contains more Magnesium +120.5%
Contains more Phosphorus +84.8%
Contains more Potassium +43.3%
Contains less Sodium -60%
Contains more Copper +51.6%
Contains more Manganese +45.5%
Contains more Selenium +474.2%
Equal in Zinc - 4.89

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.
Adzuki bean
Adzuki bean
3
:
7
Soybean raw
Soybean raw
Contains more Vitamin B3 +62%
Contains more Vitamin B5 +85.5%
Contains more Folate +65.9%
Contains more Vitamin A +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +295.5%
Equal in Vitamin B6 - 0.377
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +62%
Contains more Vitamin B5 +85.5%
Contains more Folate +65.9%
Contains more Vitamin A +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +295.5%
Equal in Vitamin B6 - 0.377

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
2
:
3
Soybean raw
Soybean raw
Contains more Carbs +108.6%
Contains more Water +57.4%
Contains more Protein +83.6%
Contains more Fats +3662.3%
Contains more Other +49.4%
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Soybean raw
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 +108.6%
Contains more Water +57.4%
Contains more Protein +83.6%
Contains more Fats +3662.3%
Contains more Other +49.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +8708%
Contains more Polyunsaturated fat +9860.2%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +8708%
Contains more Polyunsaturated fat +9860.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean 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 Adzuki bean Soybean raw Opinion
Net carbs 50.2g 20.86g Adzuki bean
Protein 19.87g 36.49g Soybean raw
Fats 0.53g 19.94g Soybean raw
Carbs 62.9g 30.16g Adzuki bean
Calories 329kcal 446kcal Soybean raw
Sugar 7.33g Adzuki bean
Fiber 12.7g 9.3g Adzuki bean
Calcium 66mg 277mg Soybean raw
Iron 4.98mg 15.7mg Soybean raw
Magnesium 127mg 280mg Soybean raw
Phosphorus 381mg 704mg Soybean raw
Potassium 1254mg 1797mg Soybean raw
Sodium 5mg 2mg Soybean raw
Zinc 5.04mg 4.89mg Adzuki bean
Copper 1.094mg 1.658mg Soybean raw
Manganese 1.73mg 2.517mg Soybean raw
Selenium 3.1µg 17.8µg Soybean raw
Vitamin A 17IU 22IU Soybean raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.455mg 0.874mg Soybean raw
Vitamin B2 0.22mg 0.87mg Soybean raw
Vitamin B3 2.63mg 1.623mg Adzuki bean
Vitamin B5 1.471mg 0.793mg Adzuki bean
Vitamin B6 0.351mg 0.377mg Soybean raw
Folate 622µg 375µg Adzuki bean
Vitamin K 47µg Soybean raw
Tryptophan 0.191mg 0.591mg Soybean raw
Threonine 0.674mg 1.766mg Soybean raw
Isoleucine 0.791mg 1.971mg Soybean raw
Leucine 1.668mg 3.309mg Soybean raw
Lysine 1.497mg 2.706mg Soybean raw
Methionine 0.21mg 0.547mg Soybean raw
Phenylalanine 1.052mg 2.122mg Soybean raw
Valine 1.023mg 2.029mg Soybean raw
Histidine 0.524mg 1.097mg Soybean raw
Saturated Fat 0.191g 2.884g Adzuki bean
Monounsaturated Fat 0.05g 4.404g Soybean raw
Polyunsaturated fat 0.113g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean 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
71%
Adzuki bean
85%
Soybean raw
Minerals Daily Need Coverage Score
132%
Adzuki bean
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 15)
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?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 2.693g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $1.4)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.