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. Beans, kidney, royal red, mature seeds, cooked, boiled, without salt

Soybean vs. Beans, kidney, royal red, mature seeds, cooked, boiled, without salt — In-Depth Nutrition Comparison

Compare

A recap on differences between soybeans and beans, kidney, royal red, mature seeds, cooked, boiled, without salt

  • Soybeans are higher in iron, manganese, vitamin B2, copper, phosphorus, selenium, magnesium, and vitamin B6, yet beans, kidney, royal red, mature seeds, cooked, boiled, without salt is higher in fiber.
  • Soybeans cover your daily iron needs 30% more than beans, kidney, royal red, mature seeds, cooked, boiled, without salt.
  • Soybeans contain 54 times more saturated fat than beans, kidney, royal red, mature seeds, cooked, boiled, without salt. While soybeans contain 1.297g of saturated fat, beans, kidney, royal red, mature seeds, cooked, boiled, without salt contains only 0.024g.

Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Beans, kidney, royal red, mature seeds, cooked, boiled, without salt.

Infographic

Soybean vs Beans, kidney, royal red, mature seeds, cooked, boiled, without salt 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 30% 13% 33% 104% 87% 25% 61% 0.65% 33% 6.5%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +36.2%
Contains more IronIron +85.6%
Contains more CopperCopper +55.3%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +72.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +223.1%
Contains more SeleniumSelenium +508.3%

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% 0% 24% 15% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +41.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +63.2%
Contains more Vitamin B2Vitamin B2 +325.4%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more FolateFolate +37%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Beans, kidney, royal red, mature seeds, cooked, boiled, without salt DV% diff.
Polyunsaturated fat 5.064g 0.093g 33%
Iron 5.14mg 2.77mg 30%
Manganese 0.824mg 0.255mg 25%
Vitamin B2 0.285mg 0.067mg 17%
Protein 18.21g 9.49g 17%
Vitamin K 19.2µg 16%
Copper 0.407mg 0.262mg 16%
Phosphorus 245mg 142mg 15%
Fats 8.97g 0.17g 14%
Fiber 6g 9.3g 13%
Selenium 7.3µg 1.2µg 11%
Magnesium 86mg 42mg 10%
Vitamin B6 0.234mg 0.104mg 10%
Choline 47.5mg 9%
Saturated fat 1.297g 0.024g 6%
Calcium 102mg 44mg 6%
Folate 54µg 74µg 5%
Monounsaturated fat 1.981g 0.013g 5%
Vitamin B1 0.155mg 0.095mg 5%
Potassium 515mg 378mg 4%
Carbs 8.36g 21.85g 4%
Calories 172kcal 123kcal 2%
Vitamin E 0.35mg 2%
Zinc 1.15mg 0.9mg 2%
Vitamin B5 0.179mg 0.219mg 1%
Vitamin B3 0.399mg 0.552mg 1%
Vitamin C 1.7mg 1.2mg 1%
Net carbs 2.36g 12.55g N/A
Sugar 3g N/A
Sodium 1mg 5mg 0%
Tryptophan 0.242mg 0.112mg 0%
Threonine 0.723mg 0.399mg 0%
Isoleucine 0.807mg 0.419mg 0%
Leucine 1.355mg 0.757mg 0%
Lysine 1.108mg 0.651mg 0%
Methionine 0.224mg 0.143mg 0%
Phenylalanine 0.869mg 0.513mg 0%
Valine 0.831mg 0.496mg 0%
Histidine 0.449mg 0.264mg 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% 22% 67%
Protein: 9.49 g
Fats: 0.17 g
Carbs: 21.85 g
Water: 66.99 g
Other: 1.5 g
Contains more ProteinProtein +91.9%
Contains more FatsFats +5176.5%
Contains more OtherOther +27.3%
Contains more CarbsCarbs +161.4%
~equal in Water ~66.99g

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
18% 10% 72%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.093 g
Contains more Mono. FatMonounsaturated fat +15138.5%
Contains more Poly. FatPolyunsaturated fat +5345.2%
Contains less Sat. FatSaturated fat -98.1%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Beans, kidney, royal red, mature seeds, cooked, boiled, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175197/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.