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  6. Kidney beans vs. Soybean oil

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

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Important differences between kidney beans and soybean oil

  • Kidney beans have more folate, iron, fiber, copper, phosphorus, vitamin B1, and potassium; however, soybean oil has more vitamin E and vitamin K.
  • Soybean oil's daily need coverage for saturated fat is 74% more.
  • Kidney beans are lower in saturated fat.
  • Kidney beans have a higher glycemic index than soybean oil.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Oil, soybean, salad or cooking, (partially hydrogenated).

Infographic

Kidney beans vs Soybean oil 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 162% 0% 0% 0% 0% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +26900%
Contains more Vitamin KVitamin K +194%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Soybean oil DV% diff.
Polyunsaturated fat 0.278g 37.6g 249%
Fats 0.5g 100g 153%
Monounsaturated fat 0.039g 43g 107%
Saturated fat 0.073g 14.9g 67%
Vitamin E 0.03mg 8.1mg 54%
Calories 127kcal 884kcal 38%
Folate 130µg 0µg 33%
Iron 2.22mg 0mg 28%
Fiber 6.4g 0g 26%
Copper 0.216mg 0mg 24%
Phosphorus 138mg 0mg 20%
Manganese 0.43mg 19%
Protein 8.67g 0g 17%
Vitamin K 8.4µg 24.7µg 14%
Vitamin B1 0.16mg 0mg 13%
Potassium 405mg 0mg 12%
Magnesium 42mg 0mg 10%
Zinc 1mg 0mg 9%
Vitamin B6 0.12mg 0mg 9%
Carbs 22.8g 0g 8%
Choline 30.5mg 0.2mg 6%
Calcium 35mg 0mg 4%
Vitamin B2 0.058mg 0mg 4%
Vitamin B3 0.578mg 0mg 4%
Vitamin B5 0.22mg 0mg 4%
Selenium 1.1µg 0µg 2%
Vitamin C 1.2mg 0mg 1%
Protein per 100 calories 6.8g 0g N/A
Calories per 10 g protein 146kcal N/A
Weight per 100 calories 79g 11g N/A
Unsaturated / Saturated Fat ratio 4.3 5.4 N/A
Net carbs 16.4g 0g N/A
Sugar 0.32g 0g N/A
Sodium 1mg 0mg 0%
Tryptophan 0.104mg 0mg 0%
Threonine 0.319mg 0mg 0%
Isoleucine 0.41mg 0mg 0%
Leucine 0.736mg 0mg 0%
Lysine 0.607mg 0mg 0%
Methionine 0.113mg 0mg 0%
Phenylalanine 0.511mg 0mg 0%
Valine 0.5mg 0mg 0%
Histidine 0.238mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
16% 45% 39%
Saturated fat: Sat. Fat 14.9 g
Monounsaturated fat: Mono. Fat 43 g
Polyunsaturated fat: Poly. Fat 37.6 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +110156.4%
Contains more Poly. FatPolyunsaturated fat +13425.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Soybean oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171012/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.