Kidney Beans vs Soybean: Calories & Nutrition Showdown


Kidney beans vs Soybean
Nutrition Facts
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Kidney Beans vs Soybean 100g Compare
per 100g | Kidney beans | Soybean |
---|---|---|
Calories | 333 | 446 |
Carbohydrates | 60.01 g | 30.16 g |
Fat | 0.83 g | 19.94 g |
Dietary fiber | 24.9 g | 9.3 g |
Protein | 23.58 g | 36.49 g |
Water | 11.75 g | 8.54 g |
Calcium | 143 mg | 277 mg |
Iron | 8.2 mg | 15.7 mg |
Magnessium | 140 mg | 280 mg |
Potassium | 1406 mg | 1797 mg |
Sodium | 24 mg | 2 mg |
Vitaminium B1 (Thiamine) | 0.529 mg | 0.874 mg |
Vitaminium B2 (riboflavin) | 0.219 mg | 0.87 mg |
Vitaminium B3 (Niacin) | 2.06 mg | 1.623 mg |
Vitaminium B6 | 0.397 mg | 0.377 mg |
Vitaminium B9 (Folic acid) | 0.394 mg | 0.375 mg |
Vitaminium C | 4.5 mg | 6 mg |
Vitaminium E | 0.22 mg | 0.85 mg |
Vitaminium K | 0.019 µg | 0.047 µg |
When it comes to choosing between kidney beans and soybeans, it's not just about picking a side in a nutritional showdown. Both of these legumes are powerhouses in their own right, offering a range of health benefits and culinary uses that can appeal to anyone looking to enhance their diet. Whether you're a vegetarian looking for a protein boost, a health enthusiast curious about the best sources of fiber, or simply someone who enjoys exploring different ingredients in the kitchen, understanding the unique qualities of kidney beans and soybeans can open up a new world of culinary possibilities.
Discovering the Rich Heritage of Kidney Beans and Soybeans
Before diving into the nutritional aspects, let's explore some interesting facts that make kidney beans and soybeans stand out. Kidney beans, named for their shape that resembles a human kidney, have been a staple in global cuisines, finding their place in everything from the hearty chili con carne of the Americas to the spicy rajma of India. On the other hand, soybeans, originating from East Asia, have been a fundamental ingredient in Asian diets for thousands of years, used to make tofu, soy milk, tempeh, and a myriad of other products.
Nutritional Benefits: More Than Just Numbers
While the nutritional data of kidney beans and soybeans reveals some differences, it's the health benefits behind these numbers that truly matter. Kidney beans are an excellent source of fiber, boasting 24.9 grams per cup, which is essential for digestive health and can aid in weight management. They are also rich in protein and iron, making them a great choice for vegetarians and vegans looking to boost their intake of these nutrients.
Soybeans, with their higher calorie and fat content, might seem less appealing at first glance. However, the type of fat found in soybeans is predominantly healthy unsaturated fat, which can be beneficial for heart health. Moreover, soybeans outshine many other legumes in terms of protein content, offering a whopping 36.49 grams per cup. This makes them an incredibly valuable protein source, especially for those following plant-based diets. Additionally, soybeans are a good source of vitamins and minerals, including calcium and iron, which are crucial for bone health and energy levels, respectively.
Culinary Flexibility: Beyond Nutrition
The culinary uses of kidney beans and soybeans extend far beyond their nutritional benefits. Kidney beans are often celebrated for their robust flavor and firm texture, making them a popular choice for soups, stews, salads, and as a hearty addition to rice dishes. Soybeans, with their versatility, can be transformed into a variety of products, including tofu, soy milk, and tempeh, offering a plethora of options for those looking to experiment with plant-based recipes.
Choosing What's Best for You
In the end, whether you choose kidney beans, soybeans, or a combination of both, depends on your dietary needs, culinary preferences, and health goals. Both of these legumes offer significant health benefits and can be a great addition to a balanced diet. By incorporating a variety of plant-based proteins and fibers into your meals, you can enjoy the rich flavors and nutritional advantages that kidney beans and soybeans have to offer.
So, next time you're planning your meals, consider the unique qualities of these versatile legumes. Whether you're aiming to boost your protein intake, increase your fiber consumption, or simply add some variety to your dishes, kidney beans and soybeans can provide the nutritional benefits and flavors you're looking for.
Kidney beans 100g
333kcalCalories source
- 70% CARBS.
- 28% PROTEIN
- 2% FAT
Soybean 100g
446kcalCalories source
- 27% CARBS
- 33% PROTEIN
- 40% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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