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Kidney bean vs Soybean raw - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Soybean raw

  • Kidney bean 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 bean.
  • Kidney bean contains 3 times more Fiber than Soybean raw. While Kidney bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
0
:
8
Soybean raw
Soybean raw
Contains more Calcium +93.7%
Contains more Iron +91.5%
Contains more Magnesium +100%
Contains more Phosphorus +73%
Contains more Potassium +27.8%
Contains less Sodium -91.7%
Contains more Zinc +75.3%
Contains more Copper +73.1%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +93.7%
Contains more Iron +91.5%
Contains more Magnesium +100%
Contains more Phosphorus +73%
Contains more Potassium +27.8%
Contains less Sodium -91.7%
Contains more Zinc +75.3%
Contains more Copper +73.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
3
:
7
Soybean raw
Soybean raw
Contains more Vitamin B3 +26.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +297.3%
Contains more Vitamin K +147.4%
Equal in Vitamin B5 - 0.793
Equal in Vitamin B6 - 0.377
Equal in Folate - 375
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 +26.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +297.3%
Contains more Vitamin K +147.4%
Equal in Vitamin B5 - 0.793
Equal in Vitamin B6 - 0.377
Equal in Folate - 375

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
2
:
3
Soybean raw
Soybean raw
Contains more Carbs +99%
Contains more Water +37.6%
Contains more Protein +54.7%
Contains more Fats +2302.4%
Contains more Other +27.2%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +99%
Contains more Water +37.6%
Contains more Protein +54.7%
Contains more Fats +2302.4%
Contains more Other +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +6781.3%
Contains more Polyunsaturated fat +2362.8%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 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 -95.8%
Contains more Monounsaturated Fat +6781.3%
Contains more Polyunsaturated fat +2362.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney 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 Kidney bean Soybean raw Opinion
Net carbs 35.11g 20.86g Kidney bean
Protein 23.58g 36.49g Soybean raw
Fats 0.83g 19.94g Soybean raw
Carbs 60.01g 30.16g Kidney bean
Calories 333kcal 446kcal Soybean raw
Sugar 2.23g 7.33g Kidney bean
Fiber 24.9g 9.3g Kidney bean
Calcium 143mg 277mg Soybean raw
Iron 8.2mg 15.7mg Soybean raw
Magnesium 140mg 280mg Soybean raw
Phosphorus 407mg 704mg Soybean raw
Potassium 1406mg 1797mg Soybean raw
Sodium 24mg 2mg Soybean raw
Zinc 2.79mg 4.89mg Soybean raw
Copper 0.958mg 1.658mg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.22mg 0.85mg Soybean raw
Vitamin C 4.5mg 6mg Soybean raw
Vitamin B1 0.529mg 0.874mg Soybean raw
Vitamin B2 0.219mg 0.87mg Soybean raw
Vitamin B3 2.06mg 1.623mg Kidney bean
Vitamin B5 0.78mg 0.793mg Soybean raw
Vitamin B6 0.397mg 0.377mg Kidney bean
Folate 394µg 375µg Kidney bean
Vitamin K 19µg 47µg Soybean raw
Tryptophan 0.279mg 0.591mg Soybean raw
Threonine 0.992mg 1.766mg Soybean raw
Isoleucine 1.041mg 1.971mg Soybean raw
Leucine 1.882mg 3.309mg Soybean raw
Lysine 1.618mg 2.706mg Soybean raw
Methionine 0.355mg 0.547mg Soybean raw
Phenylalanine 1.275mg 2.122mg Soybean raw
Valine 1.233mg 2.029mg Soybean raw
Histidine 0.656mg 1.097mg Soybean raw
Saturated Fat 0.12g 2.884g Kidney bean
Monounsaturated Fat 0.064g 4.404g Soybean raw
Polyunsaturated fat 0.457g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
85%
Soybean raw
Minerals Daily Need Coverage Score
143%
Kidney bean
252%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 8)
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?
Kidney bean
Kidney bean is lower in Sugar (difference - 5.1g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 2.764g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.