Snap Beans (Raw)vsSoybeans Green (Raw)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Soybeans Green (Raw) has 147 calories and 13g protein per 100g Soybeans Green (Raw) has more protein, Snap Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Soybeans Green (Raw)
Go with Snap Beans (Raw) at just 31 kcal per 100g — 79% fewer calories.
Soybeans Green (Raw) will keep you satisfied longer with 4.2g fiber, 13g protein, 6.8g fat — fat and protein slow digestion while fiber adds bulk.
Soybeans Green (Raw)'s natural fat (6.8g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Soybeans Green (Raw) has both iron (3.5mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x.
Soybeans Green (Raw) packs 13g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Soybeans Green (Raw) provides 197mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Snap Green | Soybeans Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 147kcal7% | <0.1kcal |
| Protein | 1.8g4% | 13g26% | <0.1g |
| Total Fat | 0.22g0% | 6.8g9% | <0.1g |
| Saturated Fat | <0.1g0% | 0.79g4% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.0g3% | 11g4% | <0.1g |
| Dietary Fiber | 2.7g10% | 4.2g15% | <0.1g |
| Sugars | 3.3g | — | — |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 9.0mcg1% | +26mcg |
| Vitamin C | 12mg14% | 29mg32% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.41mg3% | — | — |
| Vitamin K | 43mcg36% | — | — |
| Vitamin B6 | 0.14mg8% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 33mcg8% | 165mcg41% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | 0.43mg36% | <0.1mg |
| Riboflavin (B2) | 0.10mg8% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 0.73mg5% | 1.6mg10% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 15mg1% | <0.1mg |
| Calcium | 37mg3% | 197mg15% | <0.1mg |
| Iron | 1.0mg6% | 3.5mg20% | <0.1mg |
| Potassium | 211mg4% | 620mg13% | <0.1mg |
| Phosphorus | 38mg3% | 194mg16% | <0.1mg |
| Magnesium | 25mg6% | 65mg15% | <0.1mg |
| Zinc | 0.24mg2% | 0.99mg9% | <0.1mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | 0.22mg9% | 0.55mg24% | <0.1mg |
| Selenium | 0.60mcg1% | 1.5mcg3% | <0.1mcg |
🔬Nutritional Analysis
Calories: Snap Beans (Raw) is significantly lower in calories at just 31 kcal per 100g compared to 147 kcal for Soybeans Green (Raw) — that's 374% fewer calories, making Snap Beans (Raw) the better choice for calorie-conscious diets.
Protein: Soybeans Green (Raw) provides more protein with 13g versus 1.83g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green (Raw) offers better value for building and maintaining muscle.
Fat: Soybeans Green (Raw) has more fat (6.8g vs 0.22g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Soybeans Green (Raw): 0.435mg vs 0.082mg), Folate (Soybeans Green (Raw): 165mcg vs 33mcg), Vitamin A (Snap Beans (Raw): 35mcg vs 9mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Soybeans Green (Raw): 197mg vs 37mg), Phosphorus (Soybeans Green (Raw): 194mg vs 38mg), Zinc (Soybeans Green (Raw): 0.99mg vs 0.24mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Snap Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Snap Beans (Raw) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more protein with 13g per 100g compared to 1.83g for Snap Beans (Raw).
- Which is lower in calories, Snap Beans (Raw) or Soybeans Green (Raw)?
- Snap Beans (Raw) is lower in calories with 31 kcal per 100g versus 147 kcal.
- Is Snap Beans (Raw) or Soybeans Green (Raw) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g protein per 100g, while Soybeans Green (Raw) has 147 calories and 13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Snap Beans (Raw) or Soybeans Green (Raw)?
- Snap Beans (Raw) is leaner with 0.22g of fat per 100g compared to 6.8g.
- Which has more fiber, Snap Beans (Raw) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more fiber with 4.2g per 100g compared to 2.7g.