Soybean Oil vs. Kidney Beans
Nutrition comparison of Soybean Oil and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and kidney beans:
- Both soybean oil and kidney beans are high in calories.
- Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kidney bean has signficantly more iron than soybean oil.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soybean oil and kidney beans are high in calories. Soybean oil has 631% more calories than kidney bean - soybean oil has 884 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Kidney Beans | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 67% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - kidney bean has 6g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has more protein than soybean oil - kidney bean has 8.1g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and kidney bean has 98% less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both soybean oil and kidney beans are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and soybean oil contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 271 times more Vitamin E than kidney bean - soybean oil has 8.2mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 31 times more Vitamin K than kidney bean - soybean oil has 183.9ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Soybean Oil | Kidney Beans | |
|---|---|---|
| Thiamin | ~ | 0.06 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | ~ | 0.417 MG |
| Vitamin B6 | ~ | 0.113 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has more calcium than soybean oil - kidney bean has 58mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Kidney bean has signficantly more iron than soybean oil - soybean oil has 0.02mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has more potassium than soybean oil - kidney bean has 250mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Soybean Oil | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.132 G |
| Total | 7.034 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than kidney bean per 100 grams.
| Soybean Oil | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 0.217 G |
| Total | 50.541 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Soybean Oil g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soybean oil or kidney beans contain more calories in 100 grams?Both soybean oil and kidney beans are high in calories. Soybean oil has 630% more calories than kidney bean - soybean oil has 884 calories in 100g and kidney bean has 121 calories.
Does kidney beans or soybean oil have more carbohydrates?
By weight, soybean oil has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and soybean oil has no carbs..