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  6. Kidney beans raw vs. Soybean raw

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

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A recap on the differences between kidney beans raw and soybean raw

  • Kidney beans raw is higher in fiber, yet soybean raw is higher in iron, copper, manganese, vitamin B2, phosphorus, magnesium, vitamin B1, selenium, and vitamin K.
  • Soybean raw covers your daily iron needs 94% more than kidney beans raw.
  • Kidney beans raw contains 3 times more fiber than soybean raw. While kidney beans raw contains 24.9g of fiber, soybean raw contains only 9.3g.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Soybeans, mature seeds, raw.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +100%
Contains more CalciumCalcium +93.7%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +91.5%
Contains more CopperCopper +73.1%
Contains more ZincZinc +75.3%
Contains more PhosphorusPhosphorus +73%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +146.5%
Contains more SeleniumSelenium +456.3%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 B3Vitamin B3 +26.9%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +286.4%
Contains more Vitamin B1Vitamin B1 +65.2%
Contains more Vitamin B2Vitamin B2 +297.3%
Contains more Vitamin KVitamin K +147.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B6 ~0.377mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~375µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Soybean raw DV% diff.
Iron 8.2mg 15.7mg 94%
Copper 0.958mg 1.658mg 78%
Polyunsaturated fat 0.457g 11.255g 72%
Manganese 1.021mg 2.517mg 65%
Fiber 24.9g 9.3g 62%
Vitamin B2 0.219mg 0.87mg 50%
Phosphorus 407mg 704mg 42%
Magnesium 140mg 280mg 33%
Vitamin B1 0.529mg 0.874mg 29%
Fats 0.83g 19.94g 29%
Selenium 3.2µg 17.8µg 27%
Protein 23.58g 36.49g 26%
Vitamin K 19µg 47µg 23%
Choline 115.9mg 21%
Zinc 2.79mg 4.89mg 19%
Calcium 143mg 277mg 13%
Saturated fat 0.12g 2.884g 13%
Potassium 1406mg 1797mg 12%
Monounsaturated fat 0.064g 4.404g 11%
Carbs 60.01g 30.16g 10%
Calories 333kcal 446kcal 6%
Folate 394µg 375µg 5%
Vitamin E 0.22mg 0.85mg 4%
Vitamin B3 2.06mg 1.623mg 3%
Vitamin C 4.5mg 6mg 2%
Vitamin B6 0.397mg 0.377mg 2%
Sodium 24mg 2mg 1%
Net carbs 35.11g 20.86g N/A
Sugar 2.23g 7.33g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.78mg 0.793mg 0%
Tryptophan 0.279mg 0.591mg 0%
Threonine 0.992mg 1.766mg 0%
Isoleucine 1.041mg 1.971mg 0%
Leucine 1.882mg 3.309mg 0%
Lysine 1.618mg 2.706mg 0%
Methionine 0.355mg 0.547mg 0%
Phenylalanine 1.275mg 2.122mg 0%
Valine 1.233mg 2.029mg 0%
Histidine 0.656mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 CarbsCarbs +99%
Contains more WaterWater +37.6%
Contains more ProteinProtein +54.7%
Contains more FatsFats +2302.4%
Contains more OtherOther +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -95.8%
Contains more Mono. FatMonounsaturated fat +6781.3%
Contains more Poly. FatPolyunsaturated fat +2362.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.