Soy protein isolate vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy protein isolate is higher in more vitamins & minerals
Calories (kcal)
Soy protein 335
Beans 128
Protein (g)
Soy protein 88.3
Beans 7.52
Carbs (g)
Soy protein 0
Beans 24.8
Fat (g)
Soy protein 3.39
Beans 0.100
Fiber (g)
Soy protein 0
Beans 7.30
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 335 kcal per 100g.
Which is more nutrient-dense?
Soy protein isolate 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 protein isolate | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 335 kcal | 128 kcal | +162% |
| Macronutrients | |||
| Water | 4.98 g | 66.3 g | -92% |
| Protein | 88.3 g | 7.52 g | +1074% |
| Total lipid (fat) | 3.39 g | 0.100 g | +3290% |
| Carbohydrate, by difference | 0 g | 24.8 g | -100% |
| Fiber, total dietary | 0 g | 7.30 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.422 g | 0.036 g | +1072% |
| Fatty acids, total monounsaturated | 0.645 g | 0.009 g | +7067% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.176 mg | 0.115 mg | +53% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.064 mg | +56% |
| Niacin (Vitamin B3) | 1.44 mg | 0.717 mg | +101% |
| Pantothenic acid (Vitamin B5) | 0.060 mg | 0.430 mg | -86% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.096 mg | +4% |
| Biotin (Vitamin B7) | 176 ug | 121 ug | +45% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 191 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 178 mg | 28.0 mg | +536% |
| Iron, Fe | 14.5 mg | 2.00 mg | +625% |
| Magnesium, Mg | 39.0 mg | 52.0 mg | -25% |
| Phosphorus, P | 776 mg | 168 mg | +362% |
| Potassium, K | 81.0 mg | 532 mg | -85% |
| Sodium, Na | 1005 mg | 244 mg | +312% |
| Zinc, Zn | 4.03 mg | 1.77 mg | +128% |
| Copper, Cu | 1.60 mg | 0.298 mg | +437% |
| Manganese, Mn | 1.49 mg | 0.573 mg | +161% |
| Selenium, Se | 0.800 ug | 1.20 ug | -33% |
| Other Nutrients | |||
| Energy | 1401 kj | 536 kj | +161% |
| Ash | 3.58 g | 1.33 g | +169% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 176 ug | 121 ug | +45% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 176 ug | 121 ug | +45% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 0.310 g | — | |
| SFA 18:0 (Stearic acid) | 0.104 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.637 g | 0.009 g | +6978% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.65 g | 0.021 g | +7748% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.45 g | 0.021 g | +6819% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.195 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 1.12 g | 0.072 g | +1450% |
| Threonine (EAA) | 3.14 g | 0.255 g | +1130% |
| Isoleucine (EAA, BCAA) | 4.25 g | 0.300 g | +1318% |
| Leucine (EAA, BCAA) | 6.78 g | 0.632 g | +973% |
| Lysine (EAA) | 5.33 g | 0.567 g | +840% |
| Methionine (EAA) | 1.13 g | 0.079 g | +1330% |
| Cystine (conditionally essential) | 1.05 g | 0.070 g | +1394% |
| Phenylalanine (EAA) | 4.59 g | 0.398 g | +1054% |
| Tyrosine (conditionally essential) | 3.22 g | 0.224 g | +1338% |
| Valine (EAA, BCAA) | 4.10 g | 0.387 g | +959% |
| Arginine (conditionally essential) | 6.67 g | 0.486 g | +1272% |
| Histidine (EAA) | 2.30 g | 0.198 g | +1063% |
| Alanine | 3.59 g | 0.439 g | +718% |
| Aspartic acid | 10.2 g | 0.891 g | +1045% |
| Glutamic acid | 17.5 g | 1.17 g | +1388% |
| Glycine (conditionally essential) | 3.60 g | 0.286 g | +1160% |
| Proline (conditionally essential) | 4.96 g | 0.331 g | +1398% |
| Serine | 4.59 g | 0.369 g | +1145% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 30.8 mg | — | |
| Genistein | 57.3 mg | — | |
| Isoflavones | |||
| Total isoflavones | 91.1 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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