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  6. Beans, kidney, california red, mature seeds, cooked, boiled, with salt vs. Soybean raw

Beans, kidney, california red, mature seeds, cooked, boiled, with salt vs. Soybean raw — In-Depth Nutrition Comparison

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How are beans, kidney, california red, mature seeds, cooked, boiled, with salt and soybean raw different?

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B2, vitamin B1, magnesium, potassium, and zinc than beans, kidney, california red, mature seeds, cooked, boiled, with salt.
  • Daily need coverage for iron for soybean raw is 159% higher.

Beans, kidney, california red, mature seeds, cooked, boiled, with salt and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Beans, kidney, california red, mature seeds, cooked, boiled, with salt vs Soybean raw 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" 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 34% 20% 37% 112% 96% 23% 59% 31% 41% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +483.3%
Contains more CalciumCalcium +319.7%
Contains more PotassiumPotassium +328.9%
Contains more IronIron +426.8%
Contains more CopperCopper +473.7%
Contains more ZincZinc +468.6%
Contains more PhosphorusPhosphorus +413.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +691.5%
Contains more SeleniumSelenium +1383.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0% 32% 14% 10% 13% 24% 0% 0% 56%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +577.5%
Contains more Vitamin B2Vitamin B2 +1303.2%
Contains more Vitamin B3Vitamin B3 +200.6%
Contains more Vitamin B5Vitamin B5 +262.1%
Contains more Vitamin B6Vitamin B6 +262.5%
Contains more FolateFolate +406.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans, kidney, california red, mature seeds, cooked, boiled, with salt Soybean raw DV% diff.
Iron 2.98mg 15.7mg 159%
Copper 0.289mg 1.658mg 152%
Manganese 0.318mg 2.517mg 96%
Phosphorus 137mg 704mg 81%
Folate 74µg 375µg 75%
Polyunsaturated fat 0.052g 11.255g 75%
Vitamin B1 0.129mg 0.874mg 62%
Vitamin B2 0.062mg 0.87mg 62%
Protein 9.13g 36.49g 55%
Magnesium 48mg 280mg 55%
Potassium 419mg 1797mg 41%
Vitamin K 47µg 39%
Zinc 0.86mg 4.89mg 37%
Fats 0.09g 19.94g 31%
Selenium 1.2µg 17.8µg 30%
Calcium 66mg 277mg 21%
Vitamin B6 0.104mg 0.377mg 21%
Choline 115.9mg 21%
Calories 124kcal 446kcal 16%
Saturated fat 0.014g 2.884g 13%
Vitamin B5 0.219mg 0.793mg 11%
Monounsaturated fat 0.007g 4.404g 11%
Sodium 240mg 2mg 10%
Vitamin B3 0.54mg 1.623mg 7%
Vitamin E 0.85mg 6%
Vitamin C 1.2mg 6mg 5%
Carbs 22.41g 30.16g 3%
Protein per 100 calories 7.4g 8.2g N/A
Calories per 10 g protein 136kcal 122kcal N/A
Weight per 100 calories 81g 22g N/A
Unsaturated / Saturated Fat ratio 4.2 5.4 N/A
Net carbs 13.11g 20.86g N/A
Sugar 7.33g N/A
Fiber 9.3g 9.3g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.108mg 0.591mg 0%
Threonine 0.384mg 1.766mg 0%
Isoleucine 0.403mg 1.971mg 0%
Leucine 0.729mg 3.309mg 0%
Lysine 0.627mg 2.706mg 0%
Methionine 0.137mg 0.547mg 0%
Phenylalanine 0.494mg 2.122mg 0%
Valine 0.478mg 2.029mg 0%
Histidine 0.254mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 22% 67%
Protein: 9.13 g
Fats: 0.09 g
Carbs: 22.41 g
Water: 66.93 g
Other: 1.44 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +683.7%
Contains more ProteinProtein +299.7%
Contains more FatsFats +22055.6%
Contains more CarbsCarbs +34.6%
Contains more OtherOther +238.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.052 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +62814.3%
Contains more Poly. FatPolyunsaturated fat +21544.2%

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. Beans, kidney, california red, mature seeds, cooked, boiled, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173793/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.