Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and soy protein powder:
Both pinto beans and soy protein powder are high in calories. Soy protein powder has 240% more calories than pinto bean - pinto bean has 114 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, pinto beans is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Soy Protein Powder | |
|---|---|---|
| Protein | 24% | 57% |
| Carbohydrates | 69% | 30% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
Pinto bean has 30% less carbohydrates than soy protein powder - pinto bean has 20.2g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both pinto beans and soy protein powder are high in dietary fiber. Soy protein powder has 22% more dietary fiber than pinto bean - pinto bean has 5.5g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and pinto bean has 98% less sugar than soy protein powder - pinto bean has 0.54g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Soy protein powder is an excellent source of protein and it has 695% more protein than pinto bean - pinto bean has 7g of protein per 100 grams and soy protein powder has 55.6g of protein.
Pinto beans and soy protein powder contain similar amounts of saturated fat - pinto bean has 0.16g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Pinto beans and soy protein powder contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Pinto Beans | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.052 MG | 0.288 MG |
| Riboflavin | 0.019 MG | 0.164 MG |
| Niacin | 0.272 MG | 2.357 MG |
| Vitamin B6 | ~ | 0.164 MG |
| Folate | 24 UG | 289 UG |
Both pinto beans and soy protein powder are high in calcium. Soy protein powder has 183% more calcium than pinto bean - pinto bean has 63mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 802% more iron than pinto bean - pinto bean has 1.3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both pinto beans and soy protein powder are high in potassium. Soy protein powder has 241% more potassium than pinto bean - pinto bean has 274mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than pinto bean per 100 grams.
| Pinto Beans | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.32 G |
| Total | 0.158 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.115 G | 2.381 G |
| Total | 0.115 G | 2.381 G |
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: Pinto Beans (Beans, pinto, canned, drained solids) and Soy Protein Powder (Protein powder, soy based, NFS) .
Pinto Beans g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||