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  6. Soybean raw vs. Baked beans

Soybean raw vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between Soybean raw and Baked beans

  • Baked beans have less Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Zinc than Soybean raw.
  • Soybean raw covers your daily need of Iron 171% more than Baked beans.
  • Soybean raw has 18 times more Vitamin B2 than Baked beans. While Soybean raw has 0.87mg of Vitamin B2, Baked beans have only 0.049mg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Beans, baked, home prepared.

Infographic

Soybean raw vs Baked beans 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.
Soybean raw
Soybean raw
10
:
0
Baked beans
Baked beans
Contains more Calcium +354.1%
Contains more Iron +688.9%
Contains more Magnesium +551.2%
Contains more Phosphorus +545.9%
Contains more Potassium +402%
Contains less Sodium -99.5%
Contains more Zinc +569.9%
Contains more Copper +942.8%
Contains more Manganese +887.1%
Contains more Selenium +212.3%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Calcium +354.1%
Contains more Iron +688.9%
Contains more Magnesium +551.2%
Contains more Phosphorus +545.9%
Contains more Potassium +402%
Contains less Sodium -99.5%
Contains more Zinc +569.9%
Contains more Copper +942.8%
Contains more Manganese +887.1%
Contains more Selenium +212.3%

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.
Soybean raw
Soybean raw
10
:
0
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +542.6%
Contains more Vitamin B2 +1675.5%
Contains more Vitamin B3 +297.8%
Contains more Vitamin B5 +411.6%
Contains more Vitamin B6 +318.9%
Contains more Folate +681.3%
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +542.6%
Contains more Vitamin B2 +1675.5%
Contains more Vitamin B3 +297.8%
Contains more Vitamin B5 +411.6%
Contains more Vitamin B6 +318.9%
Contains more Folate +681.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Baked beans
Baked beans
Contains more Protein +558.7%
Contains more Fats +287.2%
Contains more Carbs +39.4%
Contains more Other +94%
Contains more Water +663.1%
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
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Protein +558.7%
Contains more Fats +287.2%
Contains more Carbs +39.4%
Contains more Other +94%
Contains more Water +663.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Baked beans
Baked beans
Contains more Monounsaturated Fat +106.5%
Contains more Polyunsaturated fat +1420.9%
Contains less Saturated Fat -32.5%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains more Monounsaturated Fat +106.5%
Contains more Polyunsaturated fat +1420.9%
Contains less Saturated Fat -32.5%

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Soybean raw Baked beans Opinion
Net carbs 20.86g 16.13g Soybean raw
Protein 36.49g 5.54g Soybean raw
Fats 19.94g 5.15g Soybean raw
Carbs 30.16g 21.63g Soybean raw
Calories 446kcal 155kcal Soybean raw
Sugar 7.33g Baked beans
Fiber 9.3g 5.5g Soybean raw
Calcium 277mg 61mg Soybean raw
Iron 15.7mg 1.99mg Soybean raw
Magnesium 280mg 43mg Soybean raw
Phosphorus 704mg 109mg Soybean raw
Potassium 1797mg 358mg Soybean raw
Sodium 2mg 422mg Soybean raw
Zinc 4.89mg 0.73mg Soybean raw
Copper 1.658mg 0.159mg Soybean raw
Manganese 2.517mg 0.255mg Soybean raw
Selenium 17.8µg 5.7µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 1.1mg Soybean raw
Vitamin B1 0.874mg 0.136mg Soybean raw
Vitamin B2 0.87mg 0.049mg Soybean raw
Vitamin B3 1.623mg 0.408mg Soybean raw
Vitamin B5 0.793mg 0.155mg Soybean raw
Vitamin B6 0.377mg 0.09mg Soybean raw
Folate 375µg 48µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.067mg Soybean raw
Threonine 1.766mg 0.228mg Soybean raw
Isoleucine 1.971mg 0.242mg Soybean raw
Leucine 3.309mg 0.428mg Soybean raw
Lysine 2.706mg 0.379mg Soybean raw
Methionine 0.547mg 0.086mg Soybean raw
Phenylalanine 2.122mg 0.287mg Soybean raw
Valine 2.029mg 0.282mg Soybean raw
Histidine 1.097mg 0.153mg Soybean raw
Cholesterol 0mg 5mg Soybean raw
Saturated Fat 2.884g 1.948g Baked beans
Monounsaturated Fat 4.404g 2.133g Soybean raw
Polyunsaturated fat 11.255g 0.74g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Baked beans
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
10%
Baked beans
Minerals Daily Need Coverage Score
244%
Soybean raw
39%
Baked beans

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 26)
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?
Baked beans
Baked beans is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 0.936g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $1.6)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.