Soy Milk vs. Green Bean
Nutrition comparison of Soy Milk and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and green bean:
- Green bean has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and soy milk contain similar amounts of calories - green bean has 31 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Green Bean | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | 46% | 76% |
| Fat | 31% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and soy milk contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has 12 times more dietary fiber than soy milk - green bean has 2.7g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Green bean and soy milk contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Green bean and soy milk contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both green bean and soy milk are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than soy milk - green bean has 12.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 57% more Vitamin A than green bean - green bean has 35ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than green bean - soy milk has 3.7iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Vitamin E
Green bean and soy milk contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Green bean has 13 times more Vitamin K than soy milk - green bean has 43ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and green bean contain significant amounts of riboflavin and niacin.
| Soy Milk | Green Bean | |
|---|---|---|
| Thiamin | 0.029 MG | 0.082 MG |
| Riboflavin | 0.184 MG | 0.104 MG |
| Niacin | 0.425 MG | 0.734 MG |
| Pantothenic acid | ~ | 0.225 MG |
| Vitamin B6 | 0.031 MG | 0.141 MG |
| Folate | 9 UG | 33 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 232% more calcium than green bean - green bean has 37mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Green bean has 145% more iron than soy milk - green bean has 1mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Green bean is a great source of potassium and it has 73% more potassium than soy milk - green bean has 211mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Soy Milk | Green Bean | |
|---|---|---|
| beta-carotene | 2 UG | 379 UG |
| alpha-carotene | ~ | 69 UG |
| lutein + zeaxanthin | ~ | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and green bean contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.069 G |
| Total | 0.075 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than green bean per 100 grams.
| Soy Milk | Green Bean | |
|---|---|---|
| linoleic acid | 0.584 G | 0.044 G |
| Total | 0.584 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Green Bean (Beans, snap, green, raw) .
Soy Milk g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or soy milk contain more calories in 100 grams?Green bean and soy milk contain similar amounts of calories - green bean has 31 calories in 100g and soy milk has 43 calories.
Does green bean or soy milk have more carbohydrates?
By weight, green bean and soy milk contain similar amounts of carbs - green bean has 7g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does green bean or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 230% more calcium than green bean - green bean has 37mg of calcium in 100 grams and soy milk has 123mg of calcium.