Soymilk 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 seeds, canned, sweetened — 3.80g vs 2.62g per 100g.
Which has fewer calories?
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D — 34 vs 237 kcal 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 | Soymilk | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 237 kcal | -86% |
| Macronutrients | |||
| Water | 92.0 g | 40.6 g | +127% |
| Protein | 2.62 g | 3.80 g | -31% |
| Total lipid (fat) | 0.850 g | 0.030 g | +2733% |
| Carbohydrate, by difference | 3.85 g | 55.0 g | -93% |
| Fiber, total dietary | 0.600 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.078 g | 0.011 g | +609% |
| Fatty acids, total monounsaturated | 0.263 g | 0.003 g | +8667% |
| 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) | — | 0.101 mg | |
| Riboflavin (Vitamin B2) | 0.174 mg | 0.056 mg | +211% |
| Niacin (Vitamin B3) | — | 0.631 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.378 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.084 mg | |
| Biotin (Vitamin B7) | 7.00 ug | 107 ug | -93% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 0.230 ug | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | 1.00 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 123 mg | 22.0 mg | +459% |
| Iron, Fe | 0.460 mg | 1.13 mg | -59% |
| Magnesium, Mg | 13.0 mg | 31.0 mg | -58% |
| Phosphorus, P | 103 mg | 74.0 mg | +39% |
| Potassium, K | 117 mg | 119 mg | -2% |
| Sodium, Na | 63.0 mg | 218 mg | -71% |
| Zinc, Zn | 0.100 mg | 1.56 mg | -94% |
| Copper, Cu | — | 0.265 mg | |
| Manganese, Mn | — | 0.504 mg | |
| Selenium, Se | — | 3.20 ug | |
| Other Nutrients | |||
| Energy | 140 kj | 992 kj | -86% |
| Ash | 0.640 g | 0.580 g | +10% |
| Total Sugars | 0.410 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 107 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 107 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | 206 IU | 5.00 IU | +4020% |
| Vitamin D (D2 + D3 — total) | 41.0 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 1.00 ug | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.003 g | |
| Fatty acids, total polyunsaturated | 0.558 g | 0.006 g | +9200% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.006 g | |
| Tryptophan (EAA) | — | 0.036 g | |
| Threonine (EAA) | — | 0.129 g | |
| Isoleucine (EAA, BCAA) | — | 0.151 g | |
| Leucine (EAA, BCAA) | — | 0.319 g | |
| Lysine (EAA) | — | 0.286 g | |
| Methionine (EAA) | — | 0.040 g | |
| Cystine (conditionally essential) | — | 0.035 g | |
| Phenylalanine (EAA) | — | 0.201 g | |
| Tyrosine (conditionally essential) | — | 0.113 g | |
| Valine (EAA, BCAA) | — | 0.196 g | |
| Arginine (conditionally essential) | — | 0.246 g | |
| Histidine (EAA) | — | 0.100 g | |
| Alanine | — | 0.222 g | |
| Aspartic acid | — | 0.451 g | |
| Glutamic acid | — | 0.593 g | |
| Glycine (conditionally essential) | — | 0.145 g | |
| Proline (conditionally essential) | — | 0.167 g | |
| Serine | — | 0.187 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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