Black Beans vs. Soy Protein Powder

Nutrition comparison of Black Beans and Soy Protein Powder

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black 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 black beans and soy protein powder:

  • Both black beans and soy protein powder are high in dietary fiber and potassium.
  • Black bean has 13.8 times less saturated fat than soy protein powder.
  • Soy protein powder has more niacin, Vitamin B6 and folate, however, black bean contains more pantothenic acid.
  • Soy protein powder is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of black beans and soy protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Soy protein powder is high in calories and black bean has 77% less calories than soy protein powder - black bean has 91 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Black beans has a macronutrient ratio of 26:71:3 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Soy Protein Powder
Protein 26% 57%
Carbohydrates 71% 30%
Fat 3% 13%
Alcohol ~ ~

carbohydrates

Black bean has 43% less carbohydrates than soy protein powder - black bean has 16.6g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

dietary fiber

Both black beans and soy protein powder are high in dietary fiber. Black bean is very similar to soy protein powder for dietary fiber - black bean has 6.9g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

Soy protein powder is high in sugar and black bean has 99% less sugar than soy protein powder - black bean has 0.23g of sugar per 100 grams and soy protein powder has 22.2g of sugar.

Protein

protein

Soy protein powder is an excellent source of protein and it has 821% more protein than black bean - black bean has 6g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Black bean has 13.8 times less saturated fat than soy protein powder - black bean has 0.08g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

Vitamins

Vitamin C

Black bean has more Vitamin C than soy protein powder - black bean has 2.7mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.

Vitamin A

Black beans and soy protein powder contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Black bean has more Vitamin E than soy protein powder - black bean has 0.62mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Black beans and soy protein powder contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

Soy protein powder has more niacin, Vitamin B6 and folate, however, black bean contains more pantothenic acid. Both black beans and soy protein powder contain significant amounts of thiamin and riboflavin.

Black Beans Soy Protein Powder
Thiamin 0.14 MG 0.288 MG
Riboflavin 0.12 MG 0.164 MG
Niacin 0.62 MG 2.357 MG
Pantothenic acid 0.184 MG ~
Vitamin B6 0.055 MG 0.164 MG
Folate 61 UG 289 UG

Minerals

calcium

Soy protein powder is an excellent source of calcium and it has 409% more calcium than black bean - black bean has 35mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Soy protein powder is an excellent source of iron and it has 532% more iron than black bean - black bean has 1.9mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both black beans and soy protein powder are high in potassium. Soy protein powder has 203% more potassium than black bean - black bean has 308mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than black bean per 100 grams.

Black Beans Soy Protein Powder
alpha linoleic acid 0.057 G 0.32 G
Total 0.057 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than black bean per 100 grams.

Black Beans Soy Protein Powder
linoleic acid 0.068 G 2.381 G
Total 0.068 G 2.381 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: Black Beans (Beans, black turtle, mature seeds, canned) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does black beans or soy protein powder contain more calories in 100 grams?
Soy protein powder is high in calories and black bean has 80% less calories than soy protein powder - black bean has 91 calories in 100g and soy protein powder has 388 calories.

Is black beans or soy protein powder better for protein?
Soy protein powder is a fantastic source of protein and it has 820% more protein than black bean - black bean has 6g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does black beans or soy protein powder have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than soy protein powder - black bean has 16.6g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does black beans or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 410% more calcium than black bean - black bean has 35mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does black beans or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 530% more iron than black bean - black bean has 1.9mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does black beans or soy protein powder contain more potassium?
Both black beans and soy protein powder are high in potassium. Soy protein powder has 200% more potassium than black bean - black bean has 308mg of potassium in 100 grams and soy protein powder has 933mg of potassium.