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  6. Baked beans vs. Soybean raw

Baked beans vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between baked beans and soybean raw

  • Baked beans have less iron, copper, manganese, phosphorus, folate, vitamin B2, vitamin B1, magnesium, potassium, and zinc than soybean raw.
  • Soybean raw covers your daily need for iron, 171% more than baked beans.
  • The glycemic index of baked beans is higher.

These are the specific foods used in this comparison Beans, baked, home prepared and Soybeans, mature seeds, raw.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 more MagnesiumMagnesium +551.2%
Contains more CalciumCalcium +354.1%
Contains more PotassiumPotassium +402%
Contains more IronIron +688.9%
Contains more CopperCopper +942.8%
Contains more ZincZinc +569.9%
Contains more PhosphorusPhosphorus +545.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +887.1%
Contains more SeleniumSelenium +212.3%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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 CVitamin C +445.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +542.6%
Contains more Vitamin B2Vitamin B2 +1675.5%
Contains more Vitamin B3Vitamin B3 +297.8%
Contains more Vitamin B5Vitamin B5 +411.6%
Contains more Vitamin B6Vitamin B6 +318.9%
Contains more FolateFolate +681.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Soybean raw DV% diff.
Iron 1.99mg 15.7mg 171%
Copper 0.159mg 1.658mg 167%
Manganese 0.255mg 2.517mg 98%
Phosphorus 109mg 704mg 85%
Folate 48µg 375µg 82%
Polyunsaturated fat 0.74g 11.255g 70%
Vitamin B2 0.049mg 0.87mg 63%
Protein 5.54g 36.49g 62%
Vitamin B1 0.136mg 0.874mg 62%
Magnesium 43mg 280mg 56%
Potassium 358mg 1797mg 42%
Vitamin K 47µg 39%
Zinc 0.73mg 4.89mg 38%
Fats 5.15g 19.94g 23%
Vitamin B6 0.09mg 0.377mg 22%
Calcium 61mg 277mg 22%
Selenium 5.7µg 17.8µg 22%
Choline 115.9mg 21%
Sodium 422mg 2mg 18%
Calories 155kcal 446kcal 15%
Fiber 5.5g 9.3g 15%
Vitamin B5 0.155mg 0.793mg 13%
Vitamin B3 0.408mg 1.623mg 8%
Vitamin E 0.85mg 6%
Monounsaturated fat 2.133g 4.404g 6%
Vitamin C 1.1mg 6mg 5%
Saturated fat 1.948g 2.884g 4%
Carbs 21.63g 30.16g 3%
Cholesterol 5mg 0mg 2%
Net carbs 16.13g 20.86g N/A
Sugar 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.067mg 0.591mg 0%
Threonine 0.228mg 1.766mg 0%
Isoleucine 0.242mg 1.971mg 0%
Leucine 0.428mg 3.309mg 0%
Lysine 0.379mg 2.706mg 0%
Methionine 0.086mg 0.547mg 0%
Phenylalanine 0.287mg 2.122mg 0%
Valine 0.282mg 2.029mg 0%
Histidine 0.153mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +663.1%
Contains more ProteinProtein +558.7%
Contains more FatsFats +287.2%
Contains more CarbsCarbs +39.4%
Contains more OtherOther +94%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -32.5%
Contains more Mono. FatMonounsaturated fat +106.5%
Contains more Poly. FatPolyunsaturated fat +1420.9%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.