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  6. Soybean raw vs. Kidney beans raw

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

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A recap on differences between Soybean raw and Kidney beans raw

  • Soybean raw is higher in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Vitamin B1, Selenium, and Vitamin K, yet Kidney beans raw is higher in Fiber.
  • Soybean raw covers your daily Iron needs 94% more than Kidney beans raw.
  • Soybean raw contains 6 times more Selenium than Kidney beans raw. While Soybean raw contains 17.8µg of Selenium, Kidney beans raw contains only 3.2µg.

Food varieties used in this article are Soybeans, mature seeds, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Soybean raw vs Kidney beans 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.
Soybean raw
Soybean raw
10
:
0
Kidney beans raw
Kidney beans raw
Contains more Calcium +93.7%
Contains more Iron +91.5%
Contains more Magnesium +100%
Contains more Phosphorus +73%
Contains more Potassium +27.8%
Contains less Sodium -91.7%
Contains more Zinc +75.3%
Contains more Copper +73.1%
Contains more Manganese +146.5%
Contains more Selenium +456.3%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Calcium +93.7%
Contains more Iron +91.5%
Contains more Magnesium +100%
Contains more Phosphorus +73%
Contains more Potassium +27.8%
Contains less Sodium -91.7%
Contains more Zinc +75.3%
Contains more Copper +73.1%
Contains more Manganese +146.5%
Contains more Selenium +456.3%

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
7
:
3
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +297.3%
Contains more Vitamin K +147.4%
Contains more Vitamin B3 +26.9%
Equal in Vitamin B5 - 0.78
Equal in Vitamin B6 - 0.397
Equal in Folate - 394
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%
Kidney beans raw
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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +297.3%
Contains more Vitamin K +147.4%
Contains more Vitamin B3 +26.9%
Equal in Vitamin B5 - 0.78
Equal in Vitamin B6 - 0.397
Equal in Folate - 394

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Kidney beans raw
Kidney beans raw
Contains more Protein +54.7%
Contains more Fats +2302.4%
Contains more Other +27.2%
Contains more Carbs +99%
Contains more Water +37.6%
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
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Protein +54.7%
Contains more Fats +2302.4%
Contains more Other +27.2%
Contains more Carbs +99%
Contains more Water +37.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +6781.3%
Contains more Polyunsaturated fat +2362.8%
Contains less Saturated Fat -95.8%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +6781.3%
Contains more Polyunsaturated fat +2362.8%
Contains less Saturated Fat -95.8%

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 Kidney beans 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 Kidney beans raw Opinion
Net carbs 20.86g 35.11g Kidney beans raw
Protein 36.49g 23.58g Soybean raw
Fats 19.94g 0.83g Soybean raw
Carbs 30.16g 60.01g Kidney beans raw
Calories 446kcal 333kcal Soybean raw
Sugar 7.33g 2.23g Kidney beans raw
Fiber 9.3g 24.9g Kidney beans raw
Calcium 277mg 143mg Soybean raw
Iron 15.7mg 8.2mg Soybean raw
Magnesium 280mg 140mg Soybean raw
Phosphorus 704mg 407mg Soybean raw
Potassium 1797mg 1406mg Soybean raw
Sodium 2mg 24mg Soybean raw
Zinc 4.89mg 2.79mg Soybean raw
Copper 1.658mg 0.958mg Soybean raw
Manganese 2.517mg 1.021mg Soybean raw
Selenium 17.8µg 3.2µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.22mg Soybean raw
Vitamin C 6mg 4.5mg Soybean raw
Vitamin B1 0.874mg 0.529mg Soybean raw
Vitamin B2 0.87mg 0.219mg Soybean raw
Vitamin B3 1.623mg 2.06mg Kidney beans raw
Vitamin B5 0.793mg 0.78mg Soybean raw
Vitamin B6 0.377mg 0.397mg Kidney beans raw
Folate 375µg 394µg Kidney beans raw
Vitamin K 47µg 19µg Soybean raw
Tryptophan 0.591mg 0.279mg Soybean raw
Threonine 1.766mg 0.992mg Soybean raw
Isoleucine 1.971mg 1.041mg Soybean raw
Leucine 3.309mg 1.882mg Soybean raw
Lysine 2.706mg 1.618mg Soybean raw
Methionine 0.547mg 0.355mg Soybean raw
Phenylalanine 2.122mg 1.275mg Soybean raw
Valine 2.029mg 1.233mg Soybean raw
Histidine 1.097mg 0.656mg Soybean raw
Saturated Fat 2.884g 0.12g Kidney beans raw
Monounsaturated Fat 4.404g 0.064g Soybean raw
Polyunsaturated fat 11.255g 0.457g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Kidney beans 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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
244%
Soybean raw
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 8)
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?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 5.1g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 2.764g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2.2)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.