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Soybean meal vs. Navy bean raw — In-Depth Nutrition Comparison

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A recap on differences between soybean meal and navy bean raw

  • Soybean meal is higher than navy bean raw in copper, manganese, iron, phosphorus, potassium, magnesium, folate, zinc, vitamin B6, and vitamin B1.
  • Soybean meal covers your daily copper needs 183% more than navy bean raw.
  • Soybean meal contains 9 times more manganese than navy bean raw. While soybean meal contains 3.8mg of manganese, navy bean raw contains only 0.408mg.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Soy meal, defatted, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Soybean meal vs Navy bean raw infographic
Infographic link

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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +203%
Contains more CalciumCalcium +1526.7%
Contains more PotassiumPotassium +711.1%
Contains more IronIron +609.8%
Contains more CopperCopper +461.8%
Contains more ZincZinc +468.5%
Contains more PhosphorusPhosphorus +601%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +831.4%
Contains more SeleniumSelenium +450%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +77.2%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +112%
Contains more Vitamin B5Vitamin B5 +139.5%
Contains more Vitamin B6Vitamin B6 +197.9%
Contains more FolateFolate +129.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +700%
Contains more FatsFats +241.4%
Contains more CarbsCarbs +175%
Contains more OtherOther +487.4%
Contains more WaterWater +1040.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +686.5%
Contains more Poly. FatPolyunsaturated fat +156.8%
Contains less Sat. FatSaturated fat -68.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Navy bean raw
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Navy bean raw DV% diff.
Copper 2mg 0.356mg 183%
Manganese 3.8mg 0.408mg 147%
Iron 13.7mg 1.93mg 147%
Phosphorus 701mg 100mg 86%
Protein 49.2g 6.15g 86%
Potassium 2490mg 307mg 64%
Magnesium 306mg 101mg 49%
Folate 303µg 132µg 43%
Zinc 5.06mg 0.89mg 38%
Vitamin B6 0.569mg 0.191mg 29%
Vitamin B1 0.691mg 0.39mg 25%
Vitamin B5 1.976mg 0.825mg 23%
Calcium 244mg 15mg 23%
Vitamin C 0mg 18.8mg 21%
Calories 337kcal 67kcal 14%
Vitamin B3 2.587mg 1.22mg 9%
Carbs 35.89g 13.05g 8%
Selenium 3.3µg 0.6µg 5%
Polyunsaturated fat 1.045g 0.407g 4%
Vitamin B2 0.251mg 0.215mg 3%
Fats 2.39g 0.7g 3%
Saturated fat 0.268g 0.085g 1%
Monounsaturated fat 0.409g 0.052g 1%
Net carbs 35.89g 13.05g N/A
Sodium 3mg 13mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.653mg 0.064mg 0%
Threonine 1.952mg 0.258mg 0%
Isoleucine 2.18mg 0.273mg 0%
Leucine 3.66mg 0.442mg 0%
Lysine 2.991mg 0.35mg 0%
Methionine 0.606mg 0.064mg 0%
Phenylalanine 2.346mg 0.31mg 0%
Valine 2.243mg 0.316mg 0%
Histidine 1.212mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
58%
Soybean meal
33%
Navy bean raw
Minerals Daily Need Coverage Score
264%
Soybean meal
42%
Navy bean raw

Comparison summary

Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 10mg)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1.3)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.183g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.