Beans, small white, mature seeds, raw vs. Soybean raw — In-Depth Nutrition Comparison
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Summary of differences between beans, small white, mature seeds, raw and soybean raw
- Beans, small white, mature seeds, raw has more fiber; however, soybean raw is higher in copper, iron, manganese, vitamin B2, phosphorus, magnesium, zinc, and vitamin B1.
- Soybean raw covers your daily need for copper, 114% more than beans, small white, mature seeds, raw.
- Beans, small white, mature seeds, raw has 3 times more fiber than soybean raw. While beans, small white, mature seeds, raw has 24.9g of fiber, soybean raw has only 9.3g.
- Beans, small white, mature seeds, raw has less saturated fat.
These are the specific foods used in this comparison Beans, small white, mature seeds, raw and Soybeans, mature seeds, raw.
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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.
Contains more MagnesiumMagnesium | +53% |
Contains more CalciumCalcium | +60.1% |
Contains more PotassiumPotassium | +16.5% |
Contains more IronIron | +103.1% |
Contains more CopperCopper | +161.1% |
Contains more ZincZinc | +74% |
Contains more PhosphorusPhosphorus | +58.2% |
Contains less SodiumSodium | -83.3% |
Contains more ManganeseManganese | +96.9% |
Contains more SeleniumSelenium | +39.1% |
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.
Contains more Vitamin B6Vitamin B6 | +16.4% |
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin B1Vitamin B1 | +17.6% |
Contains more Vitamin B2Vitamin B2 | +320.3% |
Contains more Vitamin B3Vitamin B3 | +20.9% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Copper | 0.635mg | 1.658mg | 114% |
Iron | 7.73mg | 15.7mg | 100% |
Polyunsaturated fat | 0.507g | 11.255g | 72% |
Fiber | 24.9g | 9.3g | 62% |
Manganese | 1.278mg | 2.517mg | 54% |
Vitamin B2 | 0.207mg | 0.87mg | 51% |
Vitamin K | 47µg | 39% | |
Phosphorus | 445mg | 704mg | 37% |
Protein | 21.11g | 36.49g | 31% |
Fats | 1.18g | 19.94g | 29% |
Magnesium | 183mg | 280mg | 23% |
Choline | 115.9mg | 21% | |
Zinc | 2.81mg | 4.89mg | 19% |
Saturated fat | 0.304g | 2.884g | 12% |
Vitamin B1 | 0.743mg | 0.874mg | 11% |
Carbs | 62.25g | 30.16g | 11% |
Monounsaturated fat | 0.102g | 4.404g | 11% |
Calcium | 173mg | 277mg | 10% |
Selenium | 12.8µg | 17.8µg | 9% |
Potassium | 1542mg | 1797mg | 8% |
Vitamin C | 0mg | 6mg | 7% |
Calories | 336kcal | 446kcal | 6% |
Vitamin E | 0.85mg | 6% | |
Vitamin B6 | 0.439mg | 0.377mg | 5% |
Folate | 386µg | 375µg | 3% |
Vitamin B3 | 1.342mg | 1.623mg | 2% |
Vitamin B5 | 0.729mg | 0.793mg | 1% |
Net carbs | 37.35g | 20.86g | N/A |
Sugar | 7.33g | N/A | |
Sodium | 12mg | 2mg | 0% |
Vitamin A | 0µg | 1µg | 0% |
Tryptophan | 0.25mg | 0.591mg | 0% |
Threonine | 0.888mg | 1.766mg | 0% |
Isoleucine | 0.932mg | 1.971mg | 0% |
Leucine | 1.685mg | 3.309mg | 0% |
Lysine | 1.449mg | 2.706mg | 0% |
Methionine | 0.317mg | 0.547mg | 0% |
Phenylalanine | 1.141mg | 2.122mg | 0% |
Valine | 1.104mg | 2.029mg | 0% |
Histidine | 0.588mg | 1.097mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.11 g
Fats:
1.18 g
Carbs:
62.25 g
Water:
11.71 g
Other:
3.75 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Contains more CarbsCarbs | +106.4% |
Contains more WaterWater | +37.1% |
Contains more ProteinProtein | +72.9% |
Contains more FatsFats | +1589.8% |
Contains more OtherOther | +29.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.304 g
Monounsaturated fat:
Mono. Fat
0.102 g
Polyunsaturated fat:
Poly. Fat
0.507 g
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 | -89.5% |
Contains more Mono. FatMonounsaturated fat | +4217.6% |
Contains more Poly. FatPolyunsaturated fat | +2119.9% |