Soymilk (All flavors) vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 2.94g per 100g.
Which has fewer calories?
Soymilk (All flavors), enhanced — 45 vs 128 kcal 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 | Soymilk (All flavors) | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 45 kcal | 128 kcal | -65% |
| Macronutrients | |||
| Water | 91.0 g | 66.3 g | +37% |
| Protein | 2.94 g | 7.52 g | -61% |
| Total lipid (fat) | 1.99 g | 0.100 g | +1890% |
| Carbohydrate, by difference | 3.45 g | 24.8 g | -86% |
| Fiber, total dietary | 0.400 g | 7.30 g | -95% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.206 g | 0.036 g | +472% |
| Fatty acids, total monounsaturated | 0.412 g | 0.009 g | +4478% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.20 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.062 mg | 0.115 mg | -46% |
| Riboflavin (Vitamin B2) | 0.199 mg | 0.064 mg | +211% |
| Niacin (Vitamin B3) | 3.29 mg | 0.717 mg | +359% |
| Pantothenic acid (Vitamin B5) | — | 0.430 mg | |
| Vitamin B-6 — Pyridoxine | 0.233 mg | 0.096 mg | +143% |
| Biotin (Vitamin B7) | 32.0 ug | 121 ug | -74% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 1.08 ug | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.52 mg | — | |
| Vitamin D (D2 + D3) | 1.20 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 140 mg | 28.0 mg | +400% |
| Iron, Fe | 0.490 mg | 2.00 mg | -75% |
| Magnesium, Mg | — | 52.0 mg | |
| Phosphorus, P | — | 168 mg | |
| Potassium, K | 141 mg | 532 mg | -73% |
| Sodium, Na | 50.0 mg | 244 mg | -80% |
| Zinc, Zn | 0.240 mg | 1.77 mg | -86% |
| Copper, Cu | 0.123 mg | 0.298 mg | -59% |
| Manganese, Mn | — | 0.573 mg | |
| Selenium, Se | 2.30 ug | 1.20 ug | +92% |
| Other Nutrients | |||
| Energy | 189 kj | 536 kj | -65% |
| Ash | 0.640 g | 1.33 g | -52% |
| Total Sugars | 2.53 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 32.0 ug | 121 ug | -74% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 121 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | 393 IU | 6.00 IU | +6450% |
| Vitamin D (D2 + D3 — total) | 47.0 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 1.20 ug | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.009 g | |
| Fatty acids, total polyunsaturated | 1.19 g | 0.021 g | +5567% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.021 g | |
| Tryptophan (EAA) | — | 0.072 g | |
| Threonine (EAA) | — | 0.255 g | |
| Isoleucine (EAA, BCAA) | — | 0.300 g | |
| Leucine (EAA, BCAA) | — | 0.632 g | |
| Lysine (EAA) | — | 0.567 g | |
| Methionine (EAA) | — | 0.079 g | |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | — | 0.398 g | |
| Tyrosine (conditionally essential) | — | 0.224 g | |
| Valine (EAA, BCAA) | — | 0.387 g | |
| Arginine (conditionally essential) | — | 0.486 g | |
| Histidine (EAA) | — | 0.198 g | |
| Alanine | — | 0.439 g | |
| Aspartic acid | — | 0.891 g | |
| Glutamic acid | — | 1.17 g | |
| Glycine (conditionally essential) | — | 0.286 g | |
| Proline (conditionally essential) | — | 0.331 g | |
| Serine | — | 0.369 g | |
* 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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