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  6. Soybean raw vs. Yardlong beans

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

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How are soybean raw and yardlong beans different?

  • Soybean raw is higher than yardlong beans in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Soybean raw covers your daily need for iron, 184% more than yardlong beans.
  • Soybean raw contains 35 times more copper than yardlong beans. Soybean raw contains 1.658mg of copper, while yardlong beans contains 0.047mg.
  • Yardlong beans has a higher glycemic index (86) than soybean raw (14).

Soybeans, mature seeds, raw and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Soybean raw vs Yardlong 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.
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +529.5%
Contains more PotassiumPotassium +519.7%
Contains more IronIron +1502%
Contains more CopperCopper +3427.7%
Contains more ZincZinc +1258.3%
Contains more PhosphorusPhosphorus +1135.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1152.2%
Contains more SeleniumSelenium +1086.7%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +928.2%
Contains more Vitamin B2Vitamin B2 +778.8%
Contains more Vitamin B3Vitamin B3 +157.6%
Contains more Vitamin B5Vitamin B5 +1454.9%
Contains more Vitamin B6Vitamin B6 +1470.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +733.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +170%
Contains more Vitamin AVitamin A +2200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Yardlong beans DV% diff.
Iron 15.7mg 0.98mg 184%
Copper 1.658mg 0.047mg 179%
Manganese 2.517mg 0.201mg 101%
Phosphorus 704mg 57mg 92%
Folate 375µg 45µg 83%
Polyunsaturated fat 11.255g 0.042g 75%
Protein 36.49g 2.53g 68%
Vitamin B1 0.874mg 0.085mg 66%
Vitamin B2 0.87mg 0.099mg 59%
Magnesium 280mg 42mg 57%
Potassium 1797mg 290mg 44%
Zinc 4.89mg 0.36mg 41%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Fats 19.94g 0.1g 31%
Selenium 17.8µg 1.5µg 30%
Vitamin B6 0.377mg 0.024mg 27%
Calcium 277mg 44mg 23%
Choline 115.9mg 21%
Calories 446kcal 47kcal 20%
Vitamin B5 0.793mg 0.051mg 15%
Saturated fat 2.884g 0.026g 13%
Vitamin C 6mg 16.2mg 11%
Monounsaturated fat 4.404g 0.009g 11%
Carbs 30.16g 9.18g 7%
Vitamin E 0.85mg 6%
Vitamin B3 1.623mg 0.63mg 6%
Vitamin A 1µg 23µg 2%
Net carbs 20.86g 9.18g N/A
Sugar 7.33g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.591mg 0.029mg 0%
Threonine 1.766mg 0.094mg 0%
Isoleucine 1.971mg 0.135mg 0%
Leucine 3.309mg 0.18mg 0%
Lysine 2.706mg 0.166mg 0%
Methionine 0.547mg 0.036mg 0%
Phenylalanine 2.122mg 0.139mg 0%
Valine 2.029mg 0.146mg 0%
Histidine 1.097mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +1342.3%
Contains more FatsFats +19840%
Contains more CarbsCarbs +228.5%
Contains more OtherOther +576.4%
Contains more WaterWater +924.2%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +48833.3%
Contains more Poly. FatPolyunsaturated fat +26697.6%
Contains less Sat. FatSaturated fat -99.1%

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.