Soy milk vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Soy milk —
Beans 128
Protein (g)
Soy milk 2.78
Beans 7.52
Carbs (g)
Soy milk 3.00
Beans 24.8
Fat (g)
Soy milk 1.96
Beans 0.100
Fiber (g)
Soy milk 0
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 2.78g per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Soy milk | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 128 kcal | |
| Macronutrients | |||
| Water | 91.5 g | 66.3 g | +38% |
| Protein | 2.78 g | 7.52 g | -63% |
| Total lipid (fat) | 1.96 g | 0.100 g | +1857% |
| Carbohydrate, by difference | 3.00 g | 24.8 g | -88% |
| Fiber, total dietary | 0 g | 7.30 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.036 g | |
| Fatty acids, total monounsaturated | — | 0.009 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.044 mg | 0.115 mg | -62% |
| Riboflavin (Vitamin B2) | 0.331 mg | 0.064 mg | +417% |
| Niacin (Vitamin B3) | 0.133 mg | 0.717 mg | -81% |
| Pantothenic acid (Vitamin B5) | — | 0.430 mg | |
| Vitamin B-6 — Pyridoxine | 0.036 mg | 0.096 mg | -62% |
| Biotin (Vitamin B7) | 15.8 ug | 121 ug | -87% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 1.33 ug | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | 4.63 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 155 mg | 28.0 mg | +453% |
| Iron, Fe | 0.367 mg | 2.00 mg | -82% |
| Magnesium, Mg | 17.5 mg | 52.0 mg | -66% |
| Phosphorus, P | 46.0 mg | 168 mg | -73% |
| Potassium, K | 118 mg | 532 mg | -78% |
| Sodium, Na | 39.4 mg | 244 mg | -84% |
| Zinc, Zn | 0.264 mg | 1.77 mg | -85% |
| Copper, Cu | 0.096 mg | 0.298 mg | -68% |
| Manganese, Mn | 0.160 mg | 0.573 mg | -72% |
| Selenium, Se | 0 ug | 1.20 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 41 kcal | — | |
| Energy | — | 536 kj | |
| Nitrogen | 0.444 g | — | |
| Ash | 0.750 g | 1.33 g | -44% |
| Sucrose | 2.58 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Molybdenum, Mo | 32.3 ug | — | |
| Biotin | 2.16 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 121 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 121 ug | |
| Retinol | 89.4 ug | 0 ug | |
| Vitamin A, IU | — | 6.00 IU | |
| Vitamin D (D2 + D3 — total) | 185 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 4.61 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.020 ug | — | |
| Vitamin K1 — Phylloquinone | 2.80 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.009 g | |
| Fatty acids, total polyunsaturated | — | 0.021 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.021 g | |
| Tryptophan (EAA) | 0.034 g | 0.072 g | -52% |
| Threonine (EAA) | 0.100 g | 0.255 g | -61% |
| Isoleucine (EAA, BCAA) | 0.100 g | 0.300 g | -67% |
| Leucine (EAA, BCAA) | 0.200 g | 0.632 g | -68% |
| Lysine (EAA) | 0.200 g | 0.567 g | -65% |
| Methionine (EAA) | 0.033 g | 0.079 g | -58% |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | 0.157 g | 0.398 g | -61% |
| Tyrosine (conditionally essential) | 0.100 g | 0.224 g | -55% |
| Valine (EAA, BCAA) | 0.101 g | 0.387 g | -74% |
| Arginine (conditionally essential) | 0.200 g | 0.486 g | -59% |
| Histidine (EAA) | 0.100 g | 0.198 g | -49% |
| Alanine | 0.100 g | 0.439 g | -77% |
| Aspartic acid | 0.329 g | 0.891 g | -63% |
| Glutamic acid | 0.486 g | 1.17 g | -59% |
| Glycine (conditionally essential) | 0.100 g | 0.286 g | -65% |
| Proline (conditionally essential) | 0.114 g | 0.331 g | -65% |
| Serine | 0.171 g | 0.369 g | -54% |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.049 g | — | |
| Daidzein | 0.139 mg | — | |
| Genistein | 0.236 mg | — | |
| Daidzin | 7.96 mg | — | |
| Genistin | 14.7 mg | — | |
| Glycitin | 0.364 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Soy milk, sweetened, plain, refrigerated nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.