Soymilk vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seeds, canned, sweetened is higher in more vitamins & minerals
Calories (kcal)
Soymilk 30
Beans 237
Protein (g)
Soymilk 2.38
Beans 3.80
Carbs (g)
Soymilk 3.51
Beans 55.0
Fat (g)
Soymilk 0.770
Beans 0.030
Fiber (g)
Soymilk 0.300
Beans —
Quick answers
Which has more protein?
Beans, adzuki, mature seeds, canned, sweetened — 3.80g vs 2.38g per 100g.
Which has fewer calories?
Soymilk, original and vanilla, light, with added calcium, vitamins A and D — 30 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 | 30 kcal | 237 kcal | -87% |
| Macronutrients | |||
| Water | 92.7 g | 40.6 g | +128% |
| Protein | 2.38 g | 3.80 g | -37% |
| Total lipid (fat) | 0.770 g | 0.030 g | +2467% |
| Carbohydrate, by difference | 3.51 g | 55.0 g | -94% |
| Fiber, total dietary | 0.300 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.005 g | 0.011 g | -55% |
| Fatty acids, total monounsaturated | 0.202 g | 0.003 g | +6633% |
| 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) | 0.037 mg | 0.101 mg | -63% |
| Riboflavin (Vitamin B2) | 0.201 mg | 0.056 mg | +259% |
| Niacin (Vitamin B3) | 0.222 mg | 0.631 mg | -65% |
| Pantothenic acid (Vitamin B5) | — | 0.378 mg | |
| Vitamin B-6 — Pyridoxine | 0.016 mg | 0.084 mg | -81% |
| Biotin (Vitamin B7) | 9.00 ug | 107 ug | -92% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.3 mg | — | |
| Vitamin B-12 — Cobalamin | 1.00 ug | 0 ug | |
| Vitamin A, RAE | 61.0 ug | 0 ug | |
| Carotene, beta | 1.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.060 mg | — | |
| Vitamin D (D2 + D3) | 1.20 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 123 mg | 22.0 mg | +459% |
| Iron, Fe | 0.430 mg | 1.13 mg | -62% |
| Magnesium, Mg | 15.0 mg | 31.0 mg | -52% |
| Phosphorus, P | 87.0 mg | 74.0 mg | +18% |
| Potassium, K | 117 mg | 119 mg | -2% |
| Sodium, Na | 48.0 mg | 218 mg | -78% |
| Zinc, Zn | 0.230 mg | 1.56 mg | -85% |
| Copper, Cu | 0.086 mg | 0.265 mg | -68% |
| Manganese, Mn | — | 0.504 mg | |
| Selenium, Se | 2.30 ug | 3.20 ug | -28% |
| Other Nutrients | |||
| Energy | 126 kj | 992 kj | -87% |
| Ash | 0.640 g | 0.580 g | +10% |
| Total Sugars | 2.61 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 107 ug | -92% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 107 ug | -92% |
| Vitamin B-12, added | 1.00 ug | — | |
| Retinol | 61.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 204 IU | 5.00 IU | +3980% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 47.0 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 1.20 ug | — | |
| Vitamin K1 — Phylloquinone | 1.60 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 g | — | |
| SFA 16:0 (Palmitic acid) | 0.004 g | — | |
| SFA 18:0 (Stearic acid) | 0.001 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.196 g | 0.003 g | +6433% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.426 g | 0.006 g | +7000% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.378 g | 0.006 g | +6200% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.049 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) | — | 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 | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Soymilk, original and vanilla, light, with added calcium, vitamins A and D nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +459% in Soymilk, original and vanilla, light, with added calcium, vitamins A and D Riboflavin (Vitamin B2) +259% in Soymilk, original and vanilla, light, with added calcium, vitamins A and D Biotin (Vitamin B7) -92% in Soymilk, original and vanilla, light, with added calcium, vitamins A and D Zinc, Zn -85% in Soymilk, original and vanilla, light, with added calcium, vitamins A and D
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