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

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A recap on 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% 1.3% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw 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 beans raw Soybean raw Opinion
Calories 333kcal 446kcal Soybean raw
Protein 23.58g 36.49g Soybean raw
Fats 0.83g 19.94g Soybean raw
Vitamin C 4.5mg 6mg Soybean raw
Net carbs 35.11g 20.86g Kidney beans raw
Carbs 60.01g 30.16g Kidney beans raw
Magnesium 140mg 280mg Soybean raw
Calcium 143mg 277mg Soybean raw
Potassium 1406mg 1797mg Soybean raw
Iron 8.2mg 15.7mg Soybean raw
Sugar 2.23g 7.33g Kidney beans raw
Fiber 24.9g 9.3g Kidney beans raw
Copper 0.958mg 1.658mg Soybean raw
Zinc 2.79mg 4.89mg Soybean raw
Phosphorus 407mg 704mg Soybean raw
Sodium 24mg 2mg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A 0µg 1µg Soybean raw
Vitamin E 0.22mg 0.85mg Soybean raw
Manganese 1.021mg 2.517mg Soybean raw
Selenium 3.2µg 17.8µg 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 beans raw
Vitamin B5 0.78mg 0.793mg Soybean raw
Vitamin B6 0.397mg 0.377mg Kidney beans raw
Vitamin K 19µg 47µg Soybean raw
Folate 394µg 375µg Kidney beans raw
Choline 115.9mg Soybean raw
Saturated Fat 0.12g 2.884g Kidney beans raw
Monounsaturated Fat 0.064g 4.404g Soybean raw
Polyunsaturated fat 0.457g 11.255g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Kidney beans raw
83%
Soybean raw
Minerals Daily Need Coverage Score
130%
Kidney beans raw
244%
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 beans raw
Kidney beans raw is lower in Sugar (difference - 5.1g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 2.764g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2.2)
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. 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.