White Beans vs. Soy Protein Powder

Nutrition comparison of White 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 white 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 white beans and soy protein powder:

  • Both white beans and soy protein powder are high in calcium, calories, dietary fiber, iron and potassium.
  • Soy protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, white bean contains more pantothenic acid.
  • Soy protein powder is an excellent source of protein.
  • White bean has 14 times less saturated fat than soy protein powder.
Detailed nutritional comparison of white 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: White Beans (Beans, white, 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

Both white beans and soy protein powder are high in calories. Soy protein powder has 240% more calories than white bean - white bean has 114 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, white beans is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. White beans has a macronutrient ratio of 25:73:2 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Soy Protein Powder
Protein 25% 57%
Carbohydrates 73% 30%
Fat 2% 13%
Alcohol ~ ~

carbohydrates

White bean has 27% less carbohydrates than soy protein powder - white bean has 21.2g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

dietary fiber

Both white beans and soy protein powder are high in dietary fiber. Soy protein powder has 40% more dietary fiber than white bean - white bean has 4.8g 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 white bean has 99% less sugar than soy protein powder - white bean has 0.29g 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 665% more protein than white bean - white bean has 7.3g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

White bean has 14 times less saturated fat than soy protein powder - white bean has 0.07g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

Vitamins

Vitamin E

White bean has more Vitamin E than soy protein powder - white bean has 0.79mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

White beans and soy protein powder contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

Soy protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, white bean contains more pantothenic acid.

White Beans Soy Protein Powder
Thiamin 0.096 MG 0.288 MG
Riboflavin 0.037 MG 0.164 MG
Niacin 0.113 MG 2.357 MG
Pantothenic acid 0.185 MG ~
Vitamin B6 0.075 MG 0.164 MG
Folate 65 UG 289 UG

Minerals

calcium

Both white beans and soy protein powder are high in calcium. Soy protein powder has 144% more calcium than white bean - white bean has 73mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Both white beans and soy protein powder are high in iron. Soy protein powder has 301% more iron than white bean - white bean has 3mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both white beans and soy protein powder are high in potassium. Soy protein powder has 106% more potassium than white bean - white bean has 454mg 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 white bean per 100 grams.

White Beans Soy Protein Powder
alpha linoleic acid 0.056 G 0.32 G
Total 0.056 G 0.32 G

omega 6s

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

White Beans Soy Protein Powder
linoleic acid 0.067 G 2.381 G
Total 0.067 G 2.381 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Beans or Soy Protein Powder .

Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does white beans or soy protein powder contain more calories in 100 grams?
Both white beans and soy protein powder are high in calories. Soy protein powder has 240% more calories than white bean - white bean has 114 calories in 100g and soy protein powder has 388 calories.

Is white beans or soy protein powder better for protein?
Soy protein powder is a fantastic source of protein and it has 670% more protein than white bean - white bean has 7.3g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does white beans or soy protein powder have more carbohydrates?
By weight, white bean has 30% fewer carbohydrates than soy protein powder - white bean has 21.2g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does white beans or soy protein powder contain more calcium?
Both white beans and soy protein powder are high in calcium. Soy protein powder has 140% more calcium than white bean - white bean has 73mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does white beans or soy protein powder contain more iron?
Both white beans and soy protein powder are high in iron. Soy protein powder has 300% more iron than white bean - white bean has 3mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does white beans or soy protein powder contain more potassium?
Both white beans and soy protein powder are high in potassium. Soy protein powder has 110% more potassium than white bean - white bean has 454mg of potassium in 100 grams and soy protein powder has 933mg of potassium.