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  6. Beans, small white, mature seeds, raw vs. Soybean raw

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, protein, fats, magnesium, and zinc.
  • 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.

These are the specific foods used in this comparison Beans, small white, mature seeds, raw and Soybeans, mature seeds, raw.

Infographic

Beans, small white, mature seeds, raw vs Soybean raw infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 52% 136% 290% 212% 77% 191% 1.6% 167% 70%
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 +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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 0% 0% 0% 0% 186% 48% 25% 44% 101% 0% 0% 290%
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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +320.3%
Contains more Vitamin B3Vitamin B3 +20.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~375µg

All nutrients comparison - raw data values

Nutrient Beans, small white, mature seeds, raw Soybean raw 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%
Carbs 62.25g 30.16g 11%
Vitamin B1 0.743mg 0.874mg 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%
Protein per 100 calories 6.3g 8.2g N/A
Calories per 10 g protein 159kcal 122kcal N/A
Weight per 100 calories 30g 22g N/A
Unsaturated / Saturated Fat ratio 2 5.4 N/A
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
21% 62% 12% 4%
Protein: 21.11 g
Fats: 1.18 g
Carbs: 62.25 g
Water: 11.71 g
Other: 3.75 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 CarbsCarbs +106.4%
Contains more WaterWater +37.1%
Contains more ProteinProtein +72.9%
Contains more FatsFats +1589.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.304 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.507 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 -89.5%
Contains more Mono. FatMonounsaturated fat +4217.6%
Contains more Poly. FatPolyunsaturated fat +2119.9%

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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173749/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.