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  6. Soybeans, mature seeds, sprouted, cooked, steamed vs. Beans, kidney, all types, mature seeds, canned

Soybeans, mature seeds, sprouted, cooked, steamed vs. Beans, kidney, all types, mature seeds, canned — In-Depth Nutrition Comparison

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Important differences between soybeans, mature seeds, sprouted, cooked, steamed and beans, kidney, all types, mature seeds, canned

  • Soybeans, mature seeds, sprouted, cooked, steamed has more vitamin K, manganese, copper, vitamin B5, folate, vitamin C, magnesium, and vitamin B1; however, beans, kidney, all types, mature seeds, canned has more fiber.
  • Soybeans, mature seeds, sprouted, cooked, steamed's daily need coverage for vitamin K is 55% more.
  • Soybeans, mature seeds, sprouted, cooked, steamed has 7 times more vitamin C than beans, kidney, all types, mature seeds, canned. Soybeans, mature seeds, sprouted, cooked, steamed has 8.3mg of vitamin C, while beans, kidney, all types, mature seeds, canned has 1.2mg.
  • Soybeans, mature seeds, sprouted, cooked, steamed is lower in sodium.

The food varieties used in the comparison are Soybeans, mature seeds, sprouted, cooked, steamed and Beans, kidney, all types, mature seeds, canned.

Infographic

Soybeans, mature seeds, sprouted, cooked, steamed vs Beans, kidney, all types, mature seeds, canned 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 43% 18% 31% 49% 110% 28% 58% 1.3% 93% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 10% 21% 44% 45% 13% 39% 39% 22% 4.9%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +73.5%
Contains more PotassiumPotassium +49.8%
Contains more IronIron +12%
Contains more CopperCopper +144.4%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +322.6%
Contains more SeleniumSelenium +50%

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 28% 2.4% 4.2% 0% 51% 12% 20% 45% 24% 0% 177% 60% 22%
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% 0.4% 0% 29% 12% 7.7% 8.3% 17% 0% 10% 27% 19%
Contains more Vitamin CVitamin C +591.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B1Vitamin B1 +76.7%
Contains more Vitamin B3Vitamin B3 +165.7%
Contains more Vitamin B5Vitamin B5 +438.4%
Contains more Vitamin B6Vitamin B6 +41.9%
Contains more Vitamin KVitamin K +1622%
Contains more FolateFolate +122.2%
Contains more CholineCholine +18.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.051mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 7% 79%
Protein: 8.47 g
Fats: 4.45 g
Carbs: 6.53 g
Water: 79.45 g
Other: 1.1 g
5% 15% 78%
Protein: 5.22 g
Fats: 0.6 g
Carbs: 14.5 g
Water: 78.04 g
Other: 1.64 g
Contains more ProteinProtein +62.3%
Contains more FatsFats +641.7%
Contains more CarbsCarbs +122.1%
Contains more OtherOther +49.1%
~equal in Water ~78.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated Fat: Sat. Fat 0.617 g
Monounsaturated fat: Mono. Fat 1.009 g
Polyunsaturated fat: Poly. Fat 2.513 g
18% 49% 33%
Saturated Fat: Sat. Fat 0.141 g
Monounsaturated fat: Mono. Fat 0.382 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +164.1%
Contains more Poly. FatPolyunsaturated fat +855.5%
Contains less Sat. FatSaturated Fat -77.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybeans, mature seeds, sprouted, cooked, steamed Beans, kidney, all types, mature seeds, canned
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, cooked, steamed Beans, kidney, all types, mature seeds, canned Opinion
Calories 81kcal 84kcal Beans, kidney, all types, mature seeds, canned
Protein 8.47g 5.22g Soybeans, mature seeds, sprouted, cooked, steamed
Fats 4.45g 0.6g Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin C 8.3mg 1.2mg Soybeans, mature seeds, sprouted, cooked, steamed
Net carbs 5.73g 10.2g Beans, kidney, all types, mature seeds, canned
Carbs 6.53g 14.5g Beans, kidney, all types, mature seeds, canned
Magnesium 60mg 27mg Soybeans, mature seeds, sprouted, cooked, steamed
Calcium 59mg 34mg Soybeans, mature seeds, sprouted, cooked, steamed
Potassium 355mg 237mg Soybeans, mature seeds, sprouted, cooked, steamed
Iron 1.31mg 1.17mg Soybeans, mature seeds, sprouted, cooked, steamed
Sugar 0.52g 1.85g Soybeans, mature seeds, sprouted, cooked, steamed
Fiber 0.8g 4.3g Beans, kidney, all types, mature seeds, canned
Copper 0.33mg 0.135mg Soybeans, mature seeds, sprouted, cooked, steamed
Zinc 1.04mg 0.46mg Soybeans, mature seeds, sprouted, cooked, steamed
Starch 8.9g Beans, kidney, all types, mature seeds, canned
Phosphorus 135mg 90mg Soybeans, mature seeds, sprouted, cooked, steamed
Sodium 10mg 296mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin A 40IU 0IU Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin A 2µg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin E 0.21mg 0.02mg Soybeans, mature seeds, sprouted, cooked, steamed
Manganese 0.71mg 0.168mg Soybeans, mature seeds, sprouted, cooked, steamed
Selenium 0.6µg 0.9µg Beans, kidney, all types, mature seeds, canned
Vitamin B1 0.205mg 0.116mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin B2 0.053mg 0.051mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin B3 1.092mg 0.411mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin B5 0.743mg 0.138mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin B6 0.105mg 0.074mg Soybeans, mature seeds, sprouted, cooked, steamed
Vitamin K 70.6µg 4.1µg Soybeans, mature seeds, sprouted, cooked, steamed
Folate 80µg 36µg Soybeans, mature seeds, sprouted, cooked, steamed
Choline 41.2mg 34.9mg Soybeans, mature seeds, sprouted, cooked, steamed
Saturated Fat 0.617g 0.141g Beans, kidney, all types, mature seeds, canned
Monounsaturated fat 1.009g 0.382g Soybeans, mature seeds, sprouted, cooked, steamed
Polyunsaturated fat 2.513g 0.263g Soybeans, mature seeds, sprouted, cooked, steamed
Tryptophan 0.103mg 0.063mg Soybeans, mature seeds, sprouted, cooked, steamed
Threonine 0.325mg 0.193mg Soybeans, mature seeds, sprouted, cooked, steamed
Isoleucine 0.375mg 0.248mg Soybeans, mature seeds, sprouted, cooked, steamed
Leucine 0.607mg 0.445mg Soybeans, mature seeds, sprouted, cooked, steamed
Lysine 0.486mg 0.367mg Soybeans, mature seeds, sprouted, cooked, steamed
Methionine 0.089mg 0.068mg Soybeans, mature seeds, sprouted, cooked, steamed
Phenylalanine 0.415mg 0.309mg Soybeans, mature seeds, sprouted, cooked, steamed
Valine 0.401mg 0.302mg Soybeans, mature seeds, sprouted, cooked, steamed
Histidine 0.225mg 0.144mg Soybeans, mature seeds, sprouted, cooked, steamed
Omega-3 - ALA 0.075g Beans, kidney, all types, mature seeds, canned

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybeans, mature seeds, sprouted, cooked, steamed Beans, kidney, all types, mature seeds, canned
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
34%
Soybeans, mature seeds, sprouted, cooked, steamed
10%
Beans, kidney, all types, mature seeds, canned
Minerals Daily Need Coverage Score
43%
Soybeans, mature seeds, sprouted, cooked, steamed
26%
Beans, kidney, all types, mature seeds, canned

Comparison summary

Which food is lower in Sugar?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed contains less Sodium (difference - 286mg)
Which food is richer in minerals?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed is relatively richer in minerals
Which food is richer in vitamins?
Soybeans, mature seeds, sprouted, cooked, steamed
Soybeans, mature seeds, sprouted, cooked, steamed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beans, kidney, all types, mature seeds, canned
Beans, kidney, all types, mature seeds, canned is lower in Saturated Fat (difference - 0.476g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soybeans, mature seeds, sprouted, cooked, steamed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168460/nutrients
  2. Beans, kidney, all types, mature seeds, canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173741/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.