Soymilk vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Soymilk 43
Beans 128
Protein (g)
Soymilk 2.60
Beans 7.52
Carbs (g)
Soymilk 4.92
Beans 24.8
Fat (g)
Soymilk 1.47
Beans 0.100
Fiber (g)
Soymilk 0.200
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 2.60g per 100g.
Which has fewer calories?
Soymilk, original and vanilla, with added calcium, vitamins A and D — 43 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 | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 43 kcal | 128 kcal | -66% |
| Macronutrients | |||
| Water | 90.4 g | 66.3 g | +36% |
| Protein | 2.60 g | 7.52 g | -65% |
| Total lipid (fat) | 1.47 g | 0.100 g | +1370% |
| Carbohydrate, by difference | 4.92 g | 24.8 g | -80% |
| Fiber, total dietary | 0.200 g | 7.30 g | -97% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.205 g | 0.036 g | +469% |
| Fatty acids, total monounsaturated | 0.382 g | 0.009 g | +4144% |
| 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) | 0.029 mg | 0.115 mg | -75% |
| Riboflavin (Vitamin B2) | 0.184 mg | 0.064 mg | +187% |
| Niacin (Vitamin B3) | 0.425 mg | 0.717 mg | -41% |
| Pantothenic acid (Vitamin B5) | 0.104 mg | 0.430 mg | -76% |
| Vitamin B-6 — Pyridoxine | 0.031 mg | 0.096 mg | -68% |
| Biotin (Vitamin B7) | 9.00 ug | 121 ug | -93% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0.850 ug | 0 ug | |
| Vitamin A, RAE | 55.0 ug | 0 ug | |
| Carotene, beta | 2.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.110 mg | — | |
| Vitamin D (D2 + D3) | 1.10 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 123 mg | 28.0 mg | +339% |
| Iron, Fe | 0.420 mg | 2.00 mg | -79% |
| Magnesium, Mg | 15.0 mg | 52.0 mg | -71% |
| Phosphorus, P | 43.0 mg | 168 mg | -74% |
| Potassium, K | 122 mg | 532 mg | -77% |
| Sodium, Na | 47.0 mg | 244 mg | -81% |
| Zinc, Zn | 0.260 mg | 1.77 mg | -85% |
| Copper, Cu | 0.165 mg | 0.298 mg | -45% |
| Manganese, Mn | 0.062 mg | 0.573 mg | -89% |
| Selenium, Se | 2.30 ug | 1.20 ug | +92% |
| Other Nutrients | |||
| Energy | 181 kj | 536 kj | -66% |
| Ash | 0.650 g | 1.33 g | -51% |
| Total Sugars | 3.65 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 121 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 121 ug | -93% |
| Betaine | 0.800 mg | — | |
| Vitamin B-12, added | 0.850 ug | — | |
| Retinol | 55.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 185 IU | 6.00 IU | +2983% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 43.0 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 1.10 ug | — | |
| Vitamin K1 — Phylloquinone | 3.00 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) | 0.150 g | — | |
| SFA 18:0 (Stearic acid) | 0.050 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.310 g | 0.009 g | +3344% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.858 g | 0.021 g | +3986% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.584 g | 0.021 g | +2681% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.075 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) | 0.022 g | 0.072 g | -69% |
| Threonine (EAA) | 0.062 g | 0.255 g | -76% |
| Isoleucine (EAA, BCAA) | 0.066 g | 0.300 g | -78% |
| Leucine (EAA, BCAA) | 0.107 g | 0.632 g | -83% |
| Lysine (EAA) | 0.076 g | 0.567 g | -87% |
| Methionine (EAA) | 0.016 g | 0.079 g | -80% |
| Cystine (conditionally essential) | 0 g | 0.070 g | -100% |
| Phenylalanine (EAA) | 0.065 g | 0.398 g | -84% |
| Tyrosine (conditionally essential) | 0.051 g | 0.224 g | -77% |
| Valine (EAA, BCAA) | 0.067 g | 0.387 g | -83% |
| Arginine (conditionally essential) | 0.108 g | 0.486 g | -78% |
| Histidine (EAA) | 0.035 g | 0.198 g | -82% |
| Alanine | 0.060 g | 0.439 g | -86% |
| Aspartic acid | 0.166 g | 0.891 g | -81% |
| Glutamic acid | 0.281 g | 1.17 g | -76% |
| Glycine (conditionally essential) | 0.059 g | 0.286 g | -79% |
| Proline (conditionally essential) | 0.085 g | 0.331 g | -74% |
| Serine | 0.081 g | 0.369 g | -78% |
| 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, with added calcium, vitamins A and D nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +339% in Soymilk, original and vanilla, with added calcium, vitamins A and D Riboflavin (Vitamin B2) +187% in Soymilk, original and vanilla, with added calcium, vitamins A and D Fiber, total dietary -97% in Soymilk, original and vanilla, with added calcium, vitamins A and D Biotin (Vitamin B7) -93% in Soymilk, original and vanilla, with added calcium, vitamins A and D
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