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 237
Protein (g)
Soy protein 88.3
Beans 3.80
Carbs (g)
Soy protein 0
Beans 55.0
Fat (g)
Soy protein 3.39
Beans 0.030
Fiber (g)
Soy protein 0
Beans —
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 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 | 237 kcal | +41% |
| Macronutrients | |||
| Water | 4.98 g | 40.6 g | -88% |
| Protein | 88.3 g | 3.80 g | +2224% |
| Total lipid (fat) | 3.39 g | 0.030 g | +11200% |
| Carbohydrate, by difference | 0 g | 55.0 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.422 g | 0.011 g | +3736% |
| Fatty acids, total monounsaturated | 0.645 g | 0.003 g | +21400% |
| 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 | 0.101 mg | +74% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.056 mg | +79% |
| Niacin (Vitamin B3) | 1.44 mg | 0.631 mg | +128% |
| Pantothenic acid (Vitamin B5) | 0.060 mg | 0.378 mg | -84% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.084 mg | +19% |
| Biotin (Vitamin B7) | 176 ug | 107 ug | +64% |
| 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 | 22.0 mg | +709% |
| Iron, Fe | 14.5 mg | 1.13 mg | +1183% |
| Magnesium, Mg | 39.0 mg | 31.0 mg | +26% |
| Phosphorus, P | 776 mg | 74.0 mg | +949% |
| Potassium, K | 81.0 mg | 119 mg | -32% |
| Sodium, Na | 1005 mg | 218 mg | +361% |
| Zinc, Zn | 4.03 mg | 1.56 mg | +158% |
| Copper, Cu | 1.60 mg | 0.265 mg | +503% |
| Manganese, Mn | 1.49 mg | 0.504 mg | +196% |
| Selenium, Se | 0.800 ug | 3.20 ug | -75% |
| Other Nutrients | |||
| Energy | 1401 kj | 992 kj | +41% |
| Ash | 3.58 g | 0.580 g | +517% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 176 ug | 107 ug | +64% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 176 ug | 107 ug | +64% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 5.00 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 | 0.003 g | +21133% |
| 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 | 0.006 g | +27367% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.45 g | 0.006 g | +24117% |
| 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 | 0.036 g | +3000% |
| Threonine (EAA) | 3.14 g | 0.129 g | +2332% |
| Isoleucine (EAA, BCAA) | 4.25 g | 0.151 g | +2717% |
| Leucine (EAA, BCAA) | 6.78 g | 0.319 g | +2026% |
| Lysine (EAA) | 5.33 g | 0.286 g | +1763% |
| Methionine (EAA) | 1.13 g | 0.040 g | +2725% |
| Cystine (conditionally essential) | 1.05 g | 0.035 g | +2889% |
| Phenylalanine (EAA) | 4.59 g | 0.201 g | +2185% |
| Tyrosine (conditionally essential) | 3.22 g | 0.113 g | +2751% |
| Valine (EAA, BCAA) | 4.10 g | 0.196 g | +1991% |
| Arginine (conditionally essential) | 6.67 g | 0.246 g | +2611% |
| Histidine (EAA) | 2.30 g | 0.100 g | +2203% |
| Alanine | 3.59 g | 0.222 g | +1517% |
| Aspartic acid | 10.2 g | 0.451 g | +2162% |
| Glutamic acid | 17.5 g | 0.593 g | +2843% |
| Glycine (conditionally essential) | 3.60 g | 0.145 g | +2385% |
| Proline (conditionally essential) | 4.96 g | 0.167 g | +2870% |
| Serine | 4.59 g | 0.187 g | +2356% |
| 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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