Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean
  5. Compare
  6. Soybean vs. Kidney beans

Soybean vs. Kidney beans — In-Depth Nutrition Comparison

Compare

What are the differences between soybeans and kidney beans?

  • Soybeans are higher in iron, copper, vitamin B2, manganese, phosphorus, selenium, magnesium, vitamin K, and vitamin B6; however, kidney beans is richer in folate.
  • Soybeans' daily need coverage for iron is 37% more.
  • Kidney beans contains 7 times less selenium than soybeans. Soybeans contain 7.3µg of selenium, while kidney beans contains 1.1µg.

We used Soybeans, mature cooked, boiled, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Soybean vs Kidney 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 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +191.4%
Contains more PotassiumPotassium +27.2%
Contains more IronIron +131.5%
Contains more CopperCopper +88.4%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +77.5%
Contains more ManganeseManganese +91.6%
Contains more SeleniumSelenium +563.6%
~equal in Sodium ~1mg

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 5.7% 0% 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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +41.7%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B2Vitamin B2 +391.4%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +128.6%
Contains more CholineCholine +55.7%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more FolateFolate +140.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Kidney beans DV% diff.
Iron 5.14mg 2.22mg 37%
Polyunsaturated fat 5.064g 0.278g 32%
Copper 0.407mg 0.216mg 21%
Folate 54µg 130µg 19%
Protein 18.21g 8.67g 19%
Manganese 0.824mg 0.43mg 17%
Vitamin B2 0.285mg 0.058mg 17%
Phosphorus 245mg 138mg 15%
Fats 8.97g 0.5g 13%
Selenium 7.3µg 1.1µg 11%
Magnesium 86mg 42mg 10%
Vitamin K 19.2µg 8.4µg 9%
Vitamin B6 0.234mg 0.12mg 9%
Calcium 102mg 35mg 7%
Saturated fat 1.297g 0.073g 6%
Monounsaturated fat 1.981g 0.039g 5%
Carbs 8.36g 22.8g 5%
Potassium 515mg 405mg 3%
Choline 47.5mg 30.5mg 3%
Vitamin E 0.35mg 0.03mg 2%
Fiber 6g 6.4g 2%
Calories 172kcal 127kcal 2%
Zinc 1.15mg 1mg 1%
Vitamin B3 0.399mg 0.578mg 1%
Vitamin B5 0.179mg 0.22mg 1%
Vitamin C 1.7mg 1.2mg 1%
Net carbs 2.36g 16.4g N/A
Sugar 3g 0.32g N/A
Sodium 1mg 1mg 0%
Vitamin B1 0.155mg 0.16mg 0%
Tryptophan 0.242mg 0.104mg 0%
Threonine 0.723mg 0.319mg 0%
Isoleucine 0.807mg 0.41mg 0%
Leucine 1.355mg 0.736mg 0%
Lysine 1.108mg 0.607mg 0%
Methionine 0.224mg 0.113mg 0%
Phenylalanine 0.869mg 0.511mg 0%
Valine 0.831mg 0.5mg 0%
Histidine 0.449mg 0.238mg 0%

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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +110%
Contains more FatsFats +1694%
Contains more OtherOther +75.2%
Contains more CarbsCarbs +172.7%
~equal in Water ~66.94g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +4979.5%
Contains more Poly. FatPolyunsaturated fat +1721.6%
Contains less Sat. FatSaturated fat -94.4%

People also compare

Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw
Kidney beans
Kidney beans vs Yellow beans raw
Yellow beans raw
Kidney beans
Kidney beans vs White beans raw
White beans raw
Kidney beans
Kidney beans vs Fava beans raw
Fava beans raw

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.