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  6. Soybean vs. Baked beans

Soybean vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between Soybean and Baked beans

  • Soybean is richer than Baked beans in Iron, Copper, Manganese, Phosphorus, Vitamin B2, Vitamin B6, and Magnesium.
  • Daily need coverage for Iron from Soybean is 39% higher.
  • Soybean contains 6 times more Vitamin B2 than Baked beans. Soybean contains 0.285mg of Vitamin B2, while Baked beans contain 0.049mg.
  • Soybean contains less Sodium.

Food types used in this article are Soybeans, mature cooked, boiled, without salt and Beans, baked, home prepared.

Infographic

Soybean 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
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +67.2%
Contains more PotassiumPotassium +43.9%
Contains more IronIron +158.3%
Contains more CopperCopper +156%
Contains more ZincZinc +57.5%
Contains more PhosphorusPhosphorus +124.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +223.1%
Contains more SeleniumSelenium +28.1%

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
Soybean
10
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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +54.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B2Vitamin B2 +481.6%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.408mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 ProteinProtein +228.7%
Contains more FatsFats +74.2%
Contains more CarbsCarbs +158.7%
Contains more OtherOther +31.4%
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated Fat -33.4%
Contains more Poly. FatPolyunsaturated fat +584.3%
~equal in Monounsaturated Fat ~2.133g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean Baked beans Opinion
Calories 172kcal 155kcal Soybean
Protein 18.21g 5.54g Soybean
Fats 8.97g 5.15g Soybean
Vitamin C 1.7mg 1.1mg Soybean
Net carbs 2.36g 16.13g Baked beans
Carbs 8.36g 21.63g Baked beans
Cholesterol 0mg 5mg Soybean
Magnesium 86mg 43mg Soybean
Calcium 102mg 61mg Soybean
Potassium 515mg 358mg Soybean
Iron 5.14mg 1.99mg Soybean
Sugar 3g Baked beans
Fiber 6g 5.5g Soybean
Copper 0.407mg 0.159mg Soybean
Zinc 1.15mg 0.73mg Soybean
Phosphorus 245mg 109mg Soybean
Sodium 1mg 422mg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg Soybean
Manganese 0.824mg 0.255mg Soybean
Selenium 7.3µg 5.7µg Soybean
Vitamin B1 0.155mg 0.136mg Soybean
Vitamin B2 0.285mg 0.049mg Soybean
Vitamin B3 0.399mg 0.408mg Baked beans
Vitamin B5 0.179mg 0.155mg Soybean
Vitamin B6 0.234mg 0.09mg Soybean
Vitamin K 19.2µg Soybean
Folate 54µg 48µg Soybean
Choline 47.5mg Soybean
Saturated Fat 1.297g 1.948g Soybean
Monounsaturated Fat 1.981g 2.133g Baked beans
Polyunsaturated fat 5.064g 0.74g Soybean
Tryptophan 0.242mg 0.067mg Soybean
Threonine 0.723mg 0.228mg Soybean
Isoleucine 0.807mg 0.242mg Soybean
Leucine 1.355mg 0.428mg Soybean
Lysine 1.108mg 0.379mg Soybean
Methionine 0.224mg 0.086mg Soybean
Phenylalanine 0.869mg 0.287mg Soybean
Valine 0.831mg 0.282mg Soybean
Histidine 0.449mg 0.153mg Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
9%
Baked beans
Minerals Daily Need Coverage Score
75%
Soybean
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 421mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.651g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 3g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.