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  6. Soybean vs. Pinto beans

Soybean vs. Pinto beans — In-Depth Nutrition Comparison

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Important differences between soybeans and pinto beans

  • Soybeans have more iron, copper, vitamin B2, manganese, phosphorus, vitamin K, and magnesium; however, pinto beans has more folate and fiber.
  • Soybeans' daily need coverage for iron is 38% more.
  • Soybeans have 10 times more saturated fat than pinto beans. Soybeans have 1.297g of saturated fat, while pinto beans has 0.136g.
  • Pinto beans has a higher glycemic index than soybeans.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Soybean vs Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +121.7%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +145.9%
Contains more CopperCopper +85.8%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +81.9%
Contains more SeleniumSelenium +17.7%
~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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41%
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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin B2Vitamin B2 +359.7%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin KVitamin K +448.6%
Contains more Vitamin EVitamin E +168.6%
Contains more Vitamin B1Vitamin B1 +24.5%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more FolateFolate +218.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.229mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Pinto beans DV% diff.
Iron 5.14mg 2.09mg 38%
Polyunsaturated fat 5.064g 0.235g 32%
Folate 54µg 172µg 30%
Copper 0.407mg 0.219mg 21%
Protein 18.21g 9.01g 18%
Vitamin B2 0.285mg 0.062mg 17%
Manganese 0.824mg 0.453mg 16%
Phosphorus 245mg 147mg 14%
Fats 8.97g 0.65g 13%
Vitamin K 19.2µg 3.5µg 13%
Fiber 6g 9g 12%
Magnesium 86mg 50mg 9%
Carbs 8.36g 26.22g 6%
Calcium 102mg 46mg 6%
Starch 15.15g 6%
Saturated fat 1.297g 0.136g 5%
Monounsaturated fat 1.981g 0.133g 5%
Vitamin E 0.35mg 0.94mg 4%
Vitamin B1 0.155mg 0.193mg 3%
Potassium 515mg 436mg 2%
Zinc 1.15mg 0.98mg 2%
Selenium 7.3µg 6.2µg 2%
Choline 47.5mg 35.3mg 2%
Calories 172kcal 143kcal 1%
Vitamin C 1.7mg 0.8mg 1%
Vitamin B3 0.399mg 0.318mg 1%
Vitamin B5 0.179mg 0.21mg 1%
Net carbs 2.36g 17.22g N/A
Sugar 3g 0.34g N/A
Sodium 1mg 1mg 0%
Vitamin B6 0.234mg 0.229mg 0%
Tryptophan 0.242mg 0.108mg 0%
Threonine 0.723mg 0.331mg 0%
Isoleucine 0.807mg 0.426mg 0%
Leucine 1.355mg 0.765mg 0%
Lysine 1.108mg 0.63mg 0%
Methionine 0.224mg 0.117mg 0%
Phenylalanine 0.869mg 0.531mg 0%
Valine 0.831mg 0.519mg 0%
Histidine 0.449mg 0.247mg 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% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more ProteinProtein +102.1%
Contains more FatsFats +1280%
Contains more OtherOther +63.2%
Contains more CarbsCarbs +213.6%
~equal in Water ~62.95g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated fat +1389.5%
Contains more Poly. FatPolyunsaturated fat +2054.9%
Contains less Sat. FatSaturated fat -89.5%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.