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  6. Beans, shellie, canned, solids and liquids vs. Soybean raw

Beans, shellie, canned, solids and liquids vs. Soybean raw — In-Depth Nutrition Comparison

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How are beans, shellie, canned, solids and liquids and soybean raw different?

  • Soybean raw is higher than beans, shellie, canned, solids, and liquids in iron, copper, phosphorus, manganese, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw covers your daily need for iron, 184% more than beans, shellie, canned, solids, and liquids.

Beans, shellie, canned, solids, and liquids and Soybeans, mature seeds, raw types were used in this article.

Infographic

Beans, shellie, canned, solids and liquids 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 11% 8.7% 9.6% 37% 27% 7.4% 13% 44% 50% 11%
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 +1766.7%
Contains more CalciumCalcium +855.2%
Contains more PotassiumPotassium +1548.6%
Contains more IronIron +1485.9%
Contains more CopperCopper +1972.5%
Contains more ZincZinc +1711.1%
Contains more PhosphorusPhosphorus +2246.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +558.9%
Contains more SeleniumSelenium +747.6%

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 10% 3.7% 0.6% 0% 8% 12% 3.8% 8% 11% 0% 20% 14% 7.2%
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 AVitamin A +1000%
Contains more Vitamin CVitamin C +93.5%
Contains more Vitamin EVitamin E +2733.3%
Contains more Vitamin B1Vitamin B1 +2631.3%
Contains more Vitamin B2Vitamin B2 +1511.1%
Contains more Vitamin B3Vitamin B3 +691.7%
Contains more Vitamin B5Vitamin B5 +496.2%
Contains more Vitamin B6Vitamin B6 +669.4%
Contains more Vitamin KVitamin K +487.5%
Contains more FolateFolate +1983.3%
Contains more CholineCholine +778%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans, shellie, canned, solids and liquids Soybean raw DV% diff.
Iron 0.99mg 15.7mg 184%
Copper 0.08mg 1.658mg 175%
Phosphorus 30mg 704mg 96%
Manganese 0.382mg 2.517mg 93%
Folate 18µg 375µg 89%
Polyunsaturated fat 0.11g 11.255g 74%
Vitamin B1 0.032mg 0.874mg 70%
Protein 1.76g 36.49g 69%
Vitamin B2 0.054mg 0.87mg 63%
Magnesium 15mg 280mg 63%
Potassium 109mg 1797mg 50%
Zinc 0.27mg 4.89mg 42%
Vitamin K 8µg 47µg 33%
Fats 0.19g 19.94g 30%
Selenium 2.1µg 17.8µg 29%
Calcium 29mg 277mg 25%
Vitamin B6 0.049mg 0.377mg 25%
Fiber 3.4g 9.3g 24%
Calories 30kcal 446kcal 21%
Choline 13.2mg 115.9mg 19%
Sodium 334mg 2mg 14%
Vitamin B5 0.133mg 0.793mg 13%
Saturated fat 0.023g 2.884g 13%
Monounsaturated fat 0.014g 4.404g 11%
Vitamin B3 0.205mg 1.623mg 9%
Carbs 6.19g 30.16g 8%
Vitamin E 0.03mg 0.85mg 5%
Vitamin C 3.1mg 6mg 3%
Vitamin A 11µg 1µg 1%
Net carbs 2.79g 20.86g N/A
Sugar 0.63g 7.33g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.76 g
Fats: 0.19 g
Carbs: 6.19 g
Water: 90.69 g
Other: 1.17 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 WaterWater +961.9%
Contains more ProteinProtein +1973.3%
Contains more FatsFats +10394.7%
Contains more CarbsCarbs +387.2%
Contains more OtherOther +316.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.11 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 -99.2%
Contains more Mono. FatMonounsaturated fat +31357.1%
Contains more Poly. FatPolyunsaturated fat +10131.8%

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. Beans, shellie, canned, solids and liquids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169960/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.