Pinto beans vs. Soybean — In-Depth Nutrition Comparison
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Important differences between pinto beans and soybeans
- Pinto beans has more folate and fiber; however, soybeans have more iron, copper, vitamin B2, manganese, phosphorus, vitamin K, and magnesium.
- Soybeans' daily need coverage for iron is 38% more.
- Pinto beans has 3 times more folate than soybeans. Pinto beans has 172µg of folate, while soybeans have 54µg.
- Pinto beans is lower in saturated fat.
- Pinto beans has a higher glycemic index than soybeans.
The food varieties used in the comparison are Beans, pinto, mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt.
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.
| Contains more MagnesiumMagnesium | +72% |
| Contains more CalciumCalcium | +121.7% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more IronIron | +145.9% |
| Contains more CopperCopper | +85.8% |
| Contains more ZincZinc | +17.3% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +81.9% |
| Contains more SeleniumSelenium | +17.7% |
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 EVitamin E | +168.6% |
| Contains more Vitamin B1Vitamin B1 | +24.5% |
| Contains more Vitamin B5Vitamin B5 | +17.3% |
| Contains more FolateFolate | +218.5% |
| Contains more Vitamin CVitamin C | +112.5% |
| Contains more Vitamin B2Vitamin B2 | +359.7% |
| Contains more Vitamin B3Vitamin B3 | +25.5% |
| Contains more Vitamin KVitamin K | +448.6% |
| Contains more CholineCholine | +34.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
Protein:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
| Contains more CarbsCarbs | +213.6% |
| Contains more ProteinProtein | +102.1% |
| Contains more FatsFats | +1280% |
| Contains more OtherOther | +63.2% |
~equal in
Water
~62.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.136 g
Monounsaturated fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
Saturated fat:
Sat. Fat
1.297 g
Monounsaturated fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
| Contains less Sat. FatSaturated fat | -89.5% |
| Contains more Mono. FatMonounsaturated fat | +1389.5% |
| Contains more Poly. FatPolyunsaturated fat | +2054.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.09mg | 5.14mg | 38% |
| Polyunsaturated fat | 0.235g | 5.064g | 32% |
| Folate | 172µg | 54µg | 30% |
| Copper | 0.219mg | 0.407mg | 21% |
| Protein | 9.01g | 18.21g | 18% |
| Vitamin B2 | 0.062mg | 0.285mg | 17% |
| Manganese | 0.453mg | 0.824mg | 16% |
| Phosphorus | 147mg | 245mg | 14% |
| Vitamin K | 3.5µg | 19.2µg | 13% |
| Fats | 0.65g | 8.97g | 13% |
| Fiber | 9g | 6g | 12% |
| Magnesium | 50mg | 86mg | 9% |
| Starch | 15.15g | 6% | |
| Calcium | 46mg | 102mg | 6% |
| Carbs | 26.22g | 8.36g | 6% |
| Saturated fat | 0.136g | 1.297g | 5% |
| Monounsaturated fat | 0.133g | 1.981g | 5% |
| Vitamin E | 0.94mg | 0.35mg | 4% |
| Vitamin B1 | 0.193mg | 0.155mg | 3% |
| Potassium | 436mg | 515mg | 2% |
| Zinc | 0.98mg | 1.15mg | 2% |
| Choline | 35.3mg | 47.5mg | 2% |
| Selenium | 6.2µg | 7.3µg | 2% |
| Calories | 143kcal | 172kcal | 1% |
| Vitamin B5 | 0.21mg | 0.179mg | 1% |
| Vitamin B3 | 0.318mg | 0.399mg | 1% |
| Vitamin C | 0.8mg | 1.7mg | 1% |
| Net carbs | 17.22g | 2.36g | N/A |
| Sugar | 0.34g | 3g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B6 | 0.229mg | 0.234mg | 0% |
| Tryptophan | 0.108mg | 0.242mg | 0% |
| Threonine | 0.331mg | 0.723mg | 0% |
| Isoleucine | 0.426mg | 0.807mg | 0% |
| Leucine | 0.765mg | 1.355mg | 0% |
| Lysine | 0.63mg | 1.108mg | 0% |
| Methionine | 0.117mg | 0.224mg | 0% |
| Phenylalanine | 0.531mg | 0.869mg | 0% |
| Valine | 0.519mg | 0.831mg | 0% |
| Histidine | 0.247mg | 0.449mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
23%
Minerals Daily Need Coverage Score
42%
75%
Comparison summary
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Pinto beans is lower in Sugar (difference - 2.66g)
Which food is lower in Saturated fat?
Pinto beans is lower in Saturated fat (difference - 1.161g)
Which food is cheaper?
Pinto beans is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.