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  6. Soybean raw vs. Navy bean raw

Soybean raw vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between soybean raw and navy bean raw

  • Soybean raw is richer than navy bean raw in iron, copper, manganese, phosphorus, folate, vitamin B2, potassium, magnesium, vitamin B1, and zinc.
  • Daily need coverage for iron for soybean raw is 172% higher.
  • Soybean raw contains 7 times more phosphorus than navy bean raw. Soybean raw contains 704mg of phosphorus, while navy bean raw contains 100mg.
  • Soybean raw has a lower glycemic index than navy bean raw.

Food types used in this article are Soybeans, mature seeds, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Soybean raw vs Navy 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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +177.2%
Contains more CalciumCalcium +1746.7%
Contains more PotassiumPotassium +485.3%
Contains more IronIron +713.5%
Contains more CopperCopper +365.7%
Contains more ZincZinc +449.4%
Contains more PhosphorusPhosphorus +604%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +516.9%
Contains more SeleniumSelenium +2866.7%

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B2Vitamin B2 +304.7%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +184.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +213.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Navy bean raw DV% diff.
Iron 15.7mg 1.93mg 172%
Copper 1.658mg 0.356mg 145%
Manganese 2.517mg 0.408mg 92%
Phosphorus 704mg 100mg 86%
Polyunsaturated fat 11.255g 0.407g 72%
Protein 36.49g 6.15g 61%
Folate 375µg 132µg 61%
Vitamin B2 0.87mg 0.215mg 50%
Potassium 1797mg 307mg 44%
Magnesium 280mg 101mg 43%
Vitamin B1 0.874mg 0.39mg 40%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Zinc 4.89mg 0.89mg 36%
Selenium 17.8µg 0.6µg 31%
Fats 19.94g 0.7g 30%
Calcium 277mg 15mg 26%
Choline 115.9mg 21%
Calories 446kcal 67kcal 19%
Vitamin C 6mg 18.8mg 14%
Vitamin B6 0.377mg 0.191mg 14%
Saturated fat 2.884g 0.085g 13%
Monounsaturated fat 4.404g 0.052g 11%
Carbs 30.16g 13.05g 6%
Vitamin E 0.85mg 6%
Vitamin B3 1.623mg 1.22mg 3%
Vitamin B5 0.793mg 0.825mg 1%
Net carbs 20.86g 13.05g N/A
Sugar 7.33g N/A
Sodium 2mg 13mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.064mg 0%
Threonine 1.766mg 0.258mg 0%
Isoleucine 1.971mg 0.273mg 0%
Leucine 3.309mg 0.442mg 0%
Lysine 2.706mg 0.35mg 0%
Methionine 0.547mg 0.064mg 0%
Phenylalanine 2.122mg 0.31mg 0%
Valine 2.029mg 0.316mg 0%
Histidine 1.097mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +493.3%
Contains more FatsFats +2748.6%
Contains more CarbsCarbs +131.1%
Contains more OtherOther +412.6%
Contains more WaterWater +826.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +8369.2%
Contains more Poly. FatPolyunsaturated fat +2665.4%
Contains less Sat. FatSaturated fat -97.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.