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  6. Soybean vs. Bean raw

Soybean vs. Bean raw — In-Depth Nutrition Comparison

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Differences between soybeans and bean raw

  • Soybeans contain less folate, copper, vitamin B1, fiber, selenium, potassium, phosphorus, magnesium, vitamin B6, and manganese than bean raw.
  • Bean raw's daily need coverage for folate is 118% higher.
  • Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of bean raw is 33.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Beans, pinto, mature seeds, raw.

Infographic

Soybean vs Bean 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 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +104.7%
Contains more CalciumCalcium +10.8%
Contains more PotassiumPotassium +170.5%
Contains more CopperCopper +119.4%
Contains more ZincZinc +98.3%
Contains more PhosphorusPhosphorus +67.8%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +282.2%
~equal in Iron ~5.07mg

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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin KVitamin K +242.9%
Contains more Vitamin CVitamin C +270.6%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B3Vitamin B3 +194.2%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more Vitamin B6Vitamin B6 +102.6%
Contains more FolateFolate +872.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Bean raw DV% diff.
Folate 54µg 525µg 118%
Copper 0.407mg 0.893mg 54%
Vitamin B1 0.155mg 0.713mg 47%
Fiber 6g 15.5g 38%
Selenium 7.3µg 27.9µg 37%
Polyunsaturated fat 5.064g 0.407g 31%
Potassium 515mg 1393mg 26%
Phosphorus 245mg 411mg 24%
Magnesium 86mg 176mg 21%
Carbs 8.36g 62.55g 18%
Vitamin B6 0.234mg 0.474mg 18%
Starch 34.17g 14%
Manganese 0.824mg 1.148mg 14%
Fats 8.97g 1.23g 12%
Vitamin B5 0.179mg 0.785mg 12%
Vitamin K 19.2µg 5.6µg 11%
Zinc 1.15mg 2.28mg 10%
Calories 172kcal 347kcal 9%
Protein 18.21g 21.42g 6%
Vitamin B2 0.285mg 0.212mg 6%
Vitamin C 1.7mg 6.3mg 5%
Vitamin B3 0.399mg 1.174mg 5%
Saturated fat 1.297g 0.235g 5%
Monounsaturated fat 1.981g 0.229g 4%
Choline 47.5mg 66.2mg 3%
Calcium 102mg 113mg 1%
Iron 5.14mg 5.07mg 1%
Vitamin E 0.35mg 0.21mg 1%
Protein per 100 calories 11g 6.2g N/A
Calories per 10 g protein 94kcal 162kcal N/A
Weight per 100 calories 58g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 2.7 N/A
Net carbs 2.36g 47.05g N/A
Sugar 3g 2.11g N/A
Sodium 1mg 12mg 0%
Tryptophan 0.242mg 0.237mg 0%
Threonine 0.723mg 0.81mg 0%
Isoleucine 0.807mg 0.871mg 0%
Leucine 1.355mg 1.558mg 0%
Lysine 1.108mg 1.356mg 0%
Methionine 0.224mg 0.259mg 0%
Phenylalanine 0.869mg 1.095mg 0%
Valine 0.831mg 0.998mg 0%
Histidine 0.449mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +629.3%
Contains more WaterWater +452.1%
Contains more ProteinProtein +17.6%
Contains more CarbsCarbs +648.2%
Contains more OtherOther +81.7%

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 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +765.1%
Contains more Poly. FatPolyunsaturated fat +1144.2%
Contains less Sat. FatSaturated fat -81.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.