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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +93.7%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +91.5%
Contains more CopperCopper +73.1%
Contains more ZincZinc +75.3%
Contains more PhosphorusPhosphorus +73%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +146.5%
Contains more SeleniumSelenium +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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +286.4%
Contains more Vitamin B1Vitamin B1 +65.2%
Contains more Vitamin B2Vitamin B2 +297.3%
Contains more Vitamin KVitamin K +147.4%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +26.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.78mg
~equal in Vitamin B6 ~0.397mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~394µg

All nutrients comparison - raw data values

Nutrient Soybean raw Kidney beans raw DV% diff.
Iron 15.7mg 8.2mg 94%
Copper 1.658mg 0.958mg 78%
Polyunsaturated fat 11.255g 0.457g 72%
Manganese 2.517mg 1.021mg 65%
Fiber 9.3g 24.9g 62%
Vitamin B2 0.87mg 0.219mg 50%
Phosphorus 704mg 407mg 42%
Magnesium 280mg 140mg 33%
Vitamin B1 0.874mg 0.529mg 29%
Fats 19.94g 0.83g 29%
Selenium 17.8µg 3.2µg 27%
Protein 36.49g 23.58g 26%
Vitamin K 47µg 19µg 23%
Choline 115.9mg 21%
Zinc 4.89mg 2.79mg 19%
Calcium 277mg 143mg 13%
Saturated fat 2.884g 0.12g 13%
Potassium 1797mg 1406mg 12%
Monounsaturated fat 4.404g 0.064g 11%
Carbs 30.16g 60.01g 10%
Calories 446kcal 333kcal 6%
Folate 375µg 394µg 5%
Vitamin E 0.85mg 0.22mg 4%
Vitamin B3 1.623mg 2.06mg 3%
Vitamin C 6mg 4.5mg 2%
Vitamin B6 0.377mg 0.397mg 2%
Sodium 2mg 24mg 1%
Net carbs 20.86g 35.11g N/A
Sugar 7.33g 2.23g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.793mg 0.78mg 0%
Tryptophan 0.591mg 0.279mg 0%
Threonine 1.766mg 0.992mg 0%
Isoleucine 1.971mg 1.041mg 0%
Leucine 3.309mg 1.882mg 0%
Lysine 2.706mg 1.618mg 0%
Methionine 0.547mg 0.355mg 0%
Phenylalanine 2.122mg 1.275mg 0%
Valine 2.029mg 1.233mg 0%
Histidine 1.097mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +54.7%
Contains more FatsFats +2302.4%
Contains more OtherOther +27.2%
Contains more CarbsCarbs +99%
Contains more WaterWater +37.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +6781.3%
Contains more Poly. FatPolyunsaturated fat +2362.8%
Contains less Sat. FatSaturated fat -95.8%

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.