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Soybean vs Kidney bean - In-Depth Nutrition Comparison

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A recap on differences between Soybean and Kidney bean

  • Soybean is higher in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Vitamin B1, Selenium and Vitamin K, yet Kidney bean is higher in Fiber.
  • Soybean covers your daily Iron needs 94% more than Kidney bean.
  • Soybean contains 6 times more Selenium than Kidney bean. While Soybean contains 17.8µg of Selenium, Kidney bean 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 vs Kidney bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +91.5%
Contains more Calcium +93.7%
Contains more Potassium +27.8%
Contains more Magnesium +100%
Contains more Copper +73.1%
Contains more Zinc +75.3%
Contains more Phosphorus +73%
Contains less Sodium -91.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Iron +91.5%
Contains more Calcium +93.7%
Contains more Potassium +27.8%
Contains more Magnesium +100%
Contains more Copper +73.1%
Contains more Zinc +75.3%
Contains more Phosphorus +73%
Contains less Sodium -91.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +297.3%
Contains more Vitamin K +147.4%
Contains more Vitamin B3 +26.9%
Equal in Vitamin B5 - 0.78
Equal in Vitamin B6 - 0.397
Equal in Folate - 394
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin C +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +297.3%
Contains more Vitamin K +147.4%
Contains more Vitamin B3 +26.9%
Equal in Vitamin B5 - 0.78
Equal in Vitamin B6 - 0.397
Equal in Folate - 394

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
85
Soybean
60
Kidney bean
Mineral Summary Score
252
Soybean
143
Kidney bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
219%
Soybean
141%
Kidney bean
Carbohydrates
30%
Soybean
60%
Kidney bean
Fats
92%
Soybean
4%
Kidney bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Kidney bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 8)
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 contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (difference - 5.1g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 2.764g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Kidney bean Opinion
Calories 446 333 Soybean
Protein 36.49 23.58 Soybean
Fats 19.94 0.83 Soybean
Vitamin C 6 4.5 Soybean
Carbs 30.16 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 8.2 Soybean
Calcium 277 143 Soybean
Potassium 1797 1406 Soybean
Magnesium 280 140 Soybean
Sugars 7.33 2.23 Kidney bean
Fiber 9.3 24.9 Kidney bean
Copper 1.658 0.958 Soybean
Zinc 4.89 2.79 Soybean
Starch
Phosphorus 704 407 Soybean
Sodium 2 24 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.22 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.529 Soybean
Vitamin B2 0.87 0.219 Soybean
Vitamin B3 1.623 2.06 Kidney bean
Vitamin B5 0.793 0.78 Soybean
Vitamin B6 0.377 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 47 19 Soybean
Folate 375 394 Kidney bean
Trans Fat 0 0
Saturated Fat 2.884 0.12 Kidney bean
Monounsaturated Fat 4.404 0.064 Soybean
Polyunsaturated fat 11.255 0.457 Soybean
Tryptophan 0.591 0.279 Soybean
Threonine 1.766 0.992 Soybean
Isoleucine 1.971 1.041 Soybean
Leucine 3.309 1.882 Soybean
Lysine 2.706 1.618 Soybean
Methionine 0.547 0.355 Soybean
Phenylalanine 2.122 1.275 Soybean
Valine 2.029 1.233 Soybean
Histidine 1.097 0.656 Soybean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Kidney bean - 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.