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Kidney bean vs Soybean - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Soybean

  • Kidney bean is higher in Fiber, yet Soybean is higher in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Vitamin B1, Selenium, and Vitamin K.
  • Soybean covers your daily Iron needs 94% more than Kidney bean.
  • Kidney bean contains 3 times more Fiber than Soybean. While Kidney bean contains 24.9g of Fiber, Soybean 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 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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
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
:
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
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%
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

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
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 Opinion
Net carbs 35.11g 20.86g Kidney bean
Protein 23.58g 36.49g Soybean
Fats 0.83g 19.94g Soybean
Carbs 60.01g 30.16g Kidney bean
Calories 333kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar 2.23g 7.33g Kidney bean
Fiber 24.9g 9.3g Kidney bean
Calcium 143mg 277mg Soybean
Iron 8.2mg 15.7mg Soybean
Magnesium 140mg 280mg Soybean
Phosphorus 407mg 704mg Soybean
Potassium 1406mg 1797mg Soybean
Sodium 24mg 2mg Soybean
Zinc 2.79mg 4.89mg Soybean
Copper 0.958mg 1.658mg Soybean
Vitamin A 0IU 22IU Soybean
Vitamin E 0.22mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 6mg Soybean
Vitamin B1 0.529mg 0.874mg Soybean
Vitamin B2 0.219mg 0.87mg Soybean
Vitamin B3 2.06mg 1.623mg Kidney bean
Vitamin B5 0.78mg 0.793mg Soybean
Vitamin B6 0.397mg 0.377mg Kidney bean
Folate 394µg 375µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 47µg Soybean
Tryptophan 0.279mg 0.591mg Soybean
Threonine 0.992mg 1.766mg Soybean
Isoleucine 1.041mg 1.971mg Soybean
Leucine 1.882mg 3.309mg Soybean
Lysine 1.618mg 2.706mg Soybean
Methionine 0.355mg 0.547mg Soybean
Phenylalanine 1.275mg 2.122mg Soybean
Valine 1.233mg 2.029mg Soybean
Histidine 0.656mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 2.884g Kidney bean
Monounsaturated Fat 0.064g 4.404g Soybean
Polyunsaturated fat 0.457g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
85
Soybean
Mineral Summary Score
143
Kidney bean
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
219%
Soybean
Carbohydrates
60%
Kidney bean
30%
Soybean
Fats
4%
Kidney bean
92%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean 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 - 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.