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Soybean raw vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between Soybean raw and Bean raw

  • Soybean raw has more Iron, Copper, Manganese, Vitamin B2, Phosphorus, Vitamin K, Magnesium, and Zinc, however, Bean raw is richer in Folate, and Fiber.
  • Soybean raw covers your daily Iron needs 133% more than Bean raw.
  • Bean raw has 8 times less Vitamin K than Soybean raw. Soybean raw has 47µg of Vitamin K, while Bean raw 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 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.
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%
Contains more Manganese +119.3%
Contains more Selenium +56.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
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%
Contains more Manganese +119.3%
Contains more Selenium +56.7%

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 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
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%
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
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%
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
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
Contains more Monounsaturated Fat +1823.1%
Contains more Polyunsaturated fat +2665.4%
Contains less Saturated Fat -91.9%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Bean raw
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 raw Opinion
Net carbs 20.86g 47.05g Bean raw
Protein 36.49g 21.42g Soybean raw
Fats 19.94g 1.23g Soybean raw
Carbs 30.16g 62.55g Bean raw
Calories 446kcal 347kcal Soybean raw
Starch 34.17g Bean raw
Sugar 7.33g 2.11g Bean raw
Fiber 9.3g 15.5g Bean raw
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
Manganese 2.517mg 1.148mg Soybean raw
Selenium 17.8µg 27.9µg Bean 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 raw
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 raw
Folate 375µg 525µg Bean raw
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 raw
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 raw
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 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
85%
Soybean raw
70%
Bean raw
Minerals Daily Need Coverage Score
244%
Soybean raw
131%
Bean raw

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 raw
Bean raw is lower in Sugar (difference - 5.22g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 2.649g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.