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  6. Beans, small white, mature seeds, cooked, boiled, with salt vs. Soybean raw

Beans, small white, mature seeds, cooked, boiled, with salt vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between beans, small white, mature seeds, cooked, boiled, with salt and soybean raw

  • Soybean raw is richer than beans, small white, mature seeds, cooked, boiled, with salt in copper, iron, manganese, phosphorus, vitamin B2, folate, vitamin B1, magnesium, potassium, and zinc.
  • Daily need coverage for copper for soybean raw is 168% higher.

Food types used in this article are Beans, small white, mature seeds, cooked, boiled, with salt and Soybeans, mature seeds, raw.

Infographic

Beans, small white, mature seeds, cooked, boiled, with salt vs Soybean raw infographic
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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 49% 22% 41% 107% 50% 30% 72% 31% 67% 7.1%
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 +311.8%
Contains more CalciumCalcium +279.5%
Contains more PotassiumPotassium +288.1%
Contains more IronIron +452.8%
Contains more CopperCopper +1012.8%
Contains more ZincZinc +348.6%
Contains more PhosphorusPhosphorus +316.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +393.5%
Contains more SeleniumSelenium +1269.2%

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 0% 0% 0% 0% 59% 14% 5.1% 15% 29% 0% 0% 103% 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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +270.3%
Contains more Vitamin B2Vitamin B2 +1374.6%
Contains more Vitamin B3Vitamin B3 +496.7%
Contains more Vitamin B5Vitamin B5 +215.9%
Contains more Vitamin B6Vitamin B6 +196.9%
Contains more FolateFolate +173.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans, small white, mature seeds, cooked, boiled, with salt Soybean raw DV% diff.
Copper 0.149mg 1.658mg 168%
Iron 2.84mg 15.7mg 161%
Manganese 0.51mg 2.517mg 87%
Phosphorus 169mg 704mg 76%
Polyunsaturated fat 0.276g 11.255g 73%
Vitamin B2 0.059mg 0.87mg 62%
Folate 137µg 375µg 60%
Protein 8.97g 36.49g 55%
Vitamin B1 0.236mg 0.874mg 53%
Magnesium 68mg 280mg 50%
Potassium 463mg 1797mg 39%
Vitamin K 47µg 39%
Zinc 1.09mg 4.89mg 35%
Fats 0.64g 19.94g 30%
Selenium 1.3µg 17.8µg 30%
Choline 115.9mg 21%
Calcium 73mg 277mg 20%
Vitamin B6 0.127mg 0.377mg 19%
Calories 142kcal 446kcal 15%
Saturated fat 0.166g 2.884g 12%
Monounsaturated fat 0.056g 4.404g 11%
Vitamin B5 0.251mg 0.793mg 11%
Sodium 238mg 2mg 10%
Vitamin B3 0.272mg 1.623mg 8%
Vitamin C 0mg 6mg 7%
Vitamin E 0.85mg 6%
Fiber 10.4g 9.3g 4%
Carbs 25.81g 30.16g 1%
Net carbs 15.41g 20.86g N/A
Sugar 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.106mg 0.591mg 0%
Threonine 0.377mg 1.766mg 0%
Isoleucine 0.396mg 1.971mg 0%
Leucine 0.716mg 3.309mg 0%
Lysine 0.616mg 2.706mg 0%
Methionine 0.135mg 0.547mg 0%
Phenylalanine 0.485mg 2.122mg 0%
Valine 0.469mg 2.029mg 0%
Histidine 0.25mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 8.97 g
Fats: 0.64 g
Carbs: 25.81 g
Water: 63.24 g
Other: 1.34 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 +640.5%
Contains more ProteinProtein +306.8%
Contains more FatsFats +3015.6%
Contains more CarbsCarbs +16.9%
Contains more OtherOther +263.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.276 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 -94.2%
Contains more Mono. FatMonounsaturated fat +7764.3%
Contains more Poly. FatPolyunsaturated fat +3977.9%

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, small white, mature seeds, cooked, boiled, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175246/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.