Soy Milk vs. White Beans
Nutrition comparison of Soy Milk and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and white beans:
- Both white beans and soy milk are high in calcium.
- Soy milk has 3.3 times less carbohydrates than white bean.
- White bean has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin, niacin and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and soy milk has 62% less calories than white bean - white bean has 114 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in carbs, much heavier in fat and similar to white beans for protein. Soy milk has a macronutrient ratio of 24:46:31 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | White Beans | |
|---|---|---|
| Protein | 24% | 25% |
| Carbohydrates | 46% | 73% |
| Fat | 31% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3.3 times less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 23 times more dietary fiber than soy milk - white bean has 4.8g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
White beans and soy milk contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
White bean has 179% more protein than soy milk - white bean has 7.3g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both white beans and soy milk are low in saturated fat - white bean has 0.07g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than white bean - soy milk has 55ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than white bean - soy milk has 3.7iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
White beans and soy milk contain similar amounts of Vitamin E - white bean has 0.79mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
White beans and soy milk contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
White bean has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin, niacin and Vitamin B12.
| Soy Milk | White Beans | |
|---|---|---|
| Thiamin | 0.029 MG | 0.096 MG |
| Riboflavin | 0.184 MG | 0.037 MG |
| Niacin | 0.425 MG | 0.113 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | 0.031 MG | 0.075 MG |
| Folate | 9 UG | 65 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both white beans and soy milk are high in calcium. Soy milk has 68% more calcium than white bean - white bean has 73mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
White bean is a great source of iron and it has 612% more iron than soy milk - white bean has 3mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
White bean is an excellent source of potassium and it has 272% more potassium than soy milk - white bean has 454mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and white beans contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.056 G |
| Total | 0.075 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than white bean per 100 grams.
| Soy Milk | White Beans | |
|---|---|---|
| linoleic acid | 0.584 G | 0.067 G |
| Total | 0.584 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Soy Milk g
()
|
Daily Values (%) |
White Beans 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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
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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 white beans or soy milk contain more calories in 100 grams?White bean is high in calories and soy milk has 60% less calories than white bean - white bean has 114 calories in 100g and soy milk has 43 calories.
Does white beans or soy milk have more carbohydrates?
By weight, soy milk has 3.3 times fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does white beans or soy milk contain more calcium?
Both white beans and soy milk are high in calcium. Soy milk has 70% more calcium than white bean - white bean has 73mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does white beans or soy milk contain more potassium?
White bean is a rich source of potassium and it has 270% more potassium than soy milk - white bean has 454mg of potassium in 100 grams and soy milk has 122mg of potassium.