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  6. Soup beans vs. Bean raw

Soup beans vs. Bean raw — In-Depth Nutrition Comparison

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How are soup beans and bean raw different?

  • Bean raw has more folate, copper, vitamin B1, phosphorus, iron, fiber, selenium, magnesium, manganese, and potassium than soup beans.
  • Daily need coverage for folate for bean raw is 128% higher.
  • Bean raw has a lower glycemic index (33) than soup beans (64).

Soup, bean with ham, canned, chunky, ready-to-serve and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Soup beans vs Bean 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +826.3%
Contains more CalciumCalcium +253.1%
Contains more PotassiumPotassium +696%
Contains more IronIron +281.2%
Contains more CopperCopper +458.1%
Contains more ZincZinc +418.2%
Contains more PhosphorusPhosphorus +596.6%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +295.9%
Contains more SeleniumSelenium +304.3%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +1088.3%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +67.7%
Contains more Vitamin B5Vitamin B5 +1862.5%
Contains more Vitamin B6Vitamin B6 +848%
Contains more FolateFolate +4275%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Bean raw DV% diff.
Folate 12µg 525µg 128%
Copper 0.16mg 0.893mg 81%
Vitamin B1 0.06mg 0.713mg 54%
Phosphorus 59mg 411mg 50%
Iron 1.33mg 5.07mg 47%
Fiber 4.6g 15.5g 44%
Selenium 6.9µg 27.9µg 38%
Magnesium 19mg 176mg 37%
Manganese 0.29mg 1.148mg 37%
Potassium 175mg 1393mg 36%
Vitamin B6 0.05mg 0.474mg 33%
Protein 5.19g 21.42g 32%
Sodium 400mg 12mg 17%
Carbs 11.16g 62.55g 17%
Zinc 0.44mg 2.28mg 17%
Vitamin B5 0.04mg 0.785mg 15%
Starch 34.17g 14%
Calories 95kcal 347kcal 13%
Choline 66.2mg 12%
Vitamin B2 0.06mg 0.212mg 12%
Vitamin A 81µg 0µg 9%
Calcium 32mg 113mg 8%
Vitamin K 5.6µg 5%
Saturated fat 1.37g 0.235g 5%
Vitamin C 1.8mg 6.3mg 5%
Cholesterol 9mg 0mg 3%
Fats 3.5g 1.23g 3%
Monounsaturated fat 1.58g 0.229g 3%
Vitamin B3 0.7mg 1.174mg 3%
Vitamin B12 0.03µg 0µg 1%
Vitamin E 0.21mg 1%
Net carbs 6.56g 47.05g N/A
Sugar 2.11g N/A
Polyunsaturated fat 0.39g 0.407g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +184.6%
Contains more WaterWater +594%
Contains more ProteinProtein +312.7%
Contains more CarbsCarbs +460.5%
Contains more OtherOther +128.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +590%
Contains less Sat. FatSaturated fat -82.8%
~equal in Polyunsaturated fat ~0.407g

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.