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Soybean raw vs Bean - In-Depth Nutrition Comparison

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Significant differences between Soybean raw and Bean

  • Soybean raw has more Iron, Copper, Manganese, Vitamin B2, Phosphorus, Vitamin K, Magnesium, and Zinc, however Bean is richer in Folate, and Fiber.
  • Soybean raw covers your daily Iron needs 133% more than Bean.
  • Bean has 8 times less Vitamin K than Soybean raw. Soybean raw has 47µg of Vitamin K, while Bean has 5.6µg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Beans, pinto, mature seeds, raw.

Infographic

Soybean raw vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
0
Bean
Bean
Contains more Calcium +145.1%
Contains more Iron +209.7%
Contains more Magnesium +59.1%
Contains more Phosphorus +71.3%
Contains more Potassium +29%
Contains less Sodium -83.3%
Contains more Zinc +114.5%
Contains more Copper +85.7%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +145.1%
Contains more Iron +209.7%
Contains more Magnesium +59.1%
Contains more Phosphorus +71.3%
Contains more Potassium +29%
Contains less Sodium -83.3%
Contains more Zinc +114.5%
Contains more Copper +85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
7
:
3
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +310.4%
Contains more Vitamin B3 +38.2%
Contains more Vitamin K +739.3%
Contains more Vitamin B6 +25.7%
Contains more Folate +40%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +310.4%
Contains more Vitamin B3 +38.2%
Contains more Vitamin K +739.3%
Contains more Vitamin B6 +25.7%
Contains more Folate +40%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Bean
Bean
Contains more Protein +70.4%
Contains more Fats +1521.1%
Contains more Other +40.3%
Contains more Carbs +107.4%
Contains more Water +32.7%
Soybean raw
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
Bean
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 Protein +70.4%
Contains more Fats +1521.1%
Contains more Other +40.3%
Contains more Carbs +107.4%
Contains more Water +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +1823.1%
Contains more Polyunsaturated fat +2665.4%
Contains less Saturated Fat -91.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1823.1%
Contains more Polyunsaturated fat +2665.4%
Contains less Saturated Fat -91.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw Bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Bean Opinion
Net carbs 20.86g 47.05g Bean
Protein 36.49g 21.42g Soybean raw
Fats 19.94g 1.23g Soybean raw
Carbs 30.16g 62.55g Bean
Calories 446kcal 347kcal Soybean raw
Starch 34.17g Bean
Sugar 7.33g 2.11g Bean
Fiber 9.3g 15.5g Bean
Calcium 277mg 113mg Soybean raw
Iron 15.7mg 5.07mg Soybean raw
Magnesium 280mg 176mg Soybean raw
Phosphorus 704mg 411mg Soybean raw
Potassium 1797mg 1393mg Soybean raw
Sodium 2mg 12mg Soybean raw
Zinc 4.89mg 2.28mg Soybean raw
Copper 1.658mg 0.893mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.21mg Soybean raw
Vitamin C 6mg 6.3mg Bean
Vitamin B1 0.874mg 0.713mg Soybean raw
Vitamin B2 0.87mg 0.212mg Soybean raw
Vitamin B3 1.623mg 1.174mg Soybean raw
Vitamin B5 0.793mg 0.785mg Soybean raw
Vitamin B6 0.377mg 0.474mg Bean
Folate 375µg 525µg Bean
Vitamin K 47µg 5.6µg Soybean raw
Tryptophan 0.591mg 0.237mg Soybean raw
Threonine 1.766mg 0.81mg Soybean raw
Isoleucine 1.971mg 0.871mg Soybean raw
Leucine 3.309mg 1.558mg Soybean raw
Lysine 2.706mg 1.356mg Soybean raw
Methionine 0.547mg 0.259mg Soybean raw
Phenylalanine 2.122mg 1.095mg Soybean raw
Valine 2.029mg 0.998mg Soybean raw
Histidine 1.097mg 0.556mg Soybean raw
Saturated Fat 2.884g 0.235g Bean
Monounsaturated Fat 4.404g 0.229g Soybean raw
Polyunsaturated fat 11.255g 0.407g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
70%
Bean
Minerals Daily Need Coverage Score
252%
Soybean raw
126%
Bean

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 5.22g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.649g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Bean - 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.