Soy milk vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beans, adzuki, mature seeds, canned, sweetened is higher in more vitamins & minerals
Calories (kcal)
Soy milk —
Beans 237
Protein (g)
Soy milk 3.55
Beans 3.80
Carbs (g)
Soy milk 1.29
Beans 55.0
Fat (g)
Soy milk 2.13
Beans 0.030
Fiber (g)
Soy milk 0
Beans —
Quick answers
Which has more protein?
Beans, adzuki, mature seeds, canned, sweetened — 3.80g vs 3.55g per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seeds, canned, sweetened 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 | — | 237 kcal | |
| Macronutrients | |||
| Water | 92.4 g | 40.6 g | +128% |
| Protein | 3.55 g | 3.80 g | -7% |
| Total lipid (fat) | 2.13 g | 0.030 g | +6983% |
| Carbohydrate, by difference | 1.29 g | 55.0 g | -98% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | 0.557 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.314 g | 0.011 g | +2753% |
| Fatty acids, total monounsaturated | 0.416 g | 0.003 g | +13777% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.063 mg | 0.101 mg | -37% |
| Riboflavin (Vitamin B2) | 0.084 mg | 0.056 mg | +50% |
| Niacin (Vitamin B3) | 0.236 mg | 0.631 mg | -63% |
| Pantothenic acid (Vitamin B5) | — | 0.378 mg | |
| Vitamin B-6 — Pyridoxine | 0.055 mg | 0.084 mg | -34% |
| Biotin (Vitamin B7) | 19.7 ug | 107 ug | -82% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 0.393 ug | 0 ug | |
| Vitamin A, RAE | 58.2 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.156 mg | — | |
| Vitamin D (D2 + D3) | 0.681 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 101 mg | 22.0 mg | +359% |
| Iron, Fe | 0.542 mg | 1.13 mg | -52% |
| Magnesium, Mg | 21.5 mg | 31.0 mg | -31% |
| Phosphorus, P | 68.7 mg | 74.0 mg | -7% |
| Potassium, K | 158 mg | 119 mg | +33% |
| Sodium, Na | 34.3 mg | 218 mg | -84% |
| Zinc, Zn | 0.312 mg | 1.56 mg | -80% |
| Copper, Cu | 0.108 mg | 0.265 mg | -59% |
| Manganese, Mn | 0.208 mg | 0.504 mg | -59% |
| Selenium, Se | 1.94 ug | 3.20 ug | -39% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 38 kcal | — | |
| Energy (Atwater Specific Factors) | 38 kcal | — | |
| Energy | — | 992 kj | |
| Nitrogen | 0.567 g | — | |
| Total fat (NLEA) | 1.88 g | — | |
| Ash | 0.635 g | 0.580 g | +9% |
| Carbohydrate, by summation | 0 g | — | |
| Sucrose | 0.557 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Iodine, I | 0 ug | — | |
| Molybdenum, Mo | 58.4 ug | — | |
| Biotin | 3.34 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 107 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 107 ug | |
| Retinol | 58.2 ug | 0 ug | |
| cis-beta-Carotene | 0 ug | — | |
| trans-beta-Carotene | 0 ug | — | |
| Carotene, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 5.00 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| Lycopene | 8.22 ug | — | |
| cis-Lutein/Zeaxanthin | 0.965 ug | — | |
| Zeaxanthin | 7.26 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.42 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.874 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 27.2 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0.681 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.218 g | — | |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.073 g | — | |
| SFA 20:0 (Arachidic acid) | 0.006 g | — | |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.007 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 17:1 c | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.003 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.409 g | — | |
| MUFA 20:1 c | 0.005 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 22:1 n-9 | 0 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.15 g | 0.006 g | +19133% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.006 g | |
| PUFA 18:2 c | 0.988 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.988 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 c | 0.166 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.166 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.0005625 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.0005625 g | — | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:4c | 0 g | — | |
| PUFA 20:5c | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.0008125 g | — | |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.0008125 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.001 g | — | |
| TFA 18:2 t | 0.001 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | 0.046 g | 0.036 g | +28% |
| Threonine (EAA) | 0.128 g | 0.129 g | -1% |
| Isoleucine (EAA, BCAA) | 0.145 g | 0.151 g | -4% |
| Leucine (EAA, BCAA) | 0.249 g | 0.319 g | -22% |
| Lysine (EAA) | 0.221 g | 0.286 g | -23% |
| Methionine (EAA) | 0.046 g | 0.040 g | +16% |
| Cystine (conditionally essential) | — | 0.035 g | |
| Phenylalanine (EAA) | 0.175 g | 0.201 g | -13% |
| Tyrosine (conditionally essential) | 0.124 g | 0.113 g | +10% |
| Valine (EAA, BCAA) | 0.142 g | 0.196 g | -28% |
| Arginine (conditionally essential) | 0.269 g | 0.246 g | +9% |
| Histidine (EAA) | 0.097 g | 0.100 g | -3% |
| Alanine | 0.139 g | 0.222 g | -37% |
| Aspartic acid | 0.396 g | 0.451 g | -12% |
| Glutamic acid | 0.619 g | 0.593 g | +4% |
| Glycine (conditionally essential) | 0.141 g | 0.145 g | -3% |
| Proline (conditionally essential) | 13.7 g | 0.167 g | +8098% |
| Serine | 0.168 g | 0.187 g | -10% |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.058 g | — | |
| Daidzein | 0.457 mg | — | |
| Genistein | 0.380 mg | — | |
| Daidzin | 12.9 mg | — | |
| Genistin | 18.8 mg | — | |
| Glycitin | 1.37 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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