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  6. Bean raw vs. Soy milk

Bean raw vs. Soy milk — In-Depth Nutrition Comparison

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Important differences between Bean raw and Soy milk

  • Bean raw has more Folate, Copper, Fiber, Iron, Vitamin B1, Phosphorus, Selenium, Manganese, Potassium, and Magnesium than Soy milk.
  • Bean raw's daily need coverage for Folate is 127% more.
  • Bean raw contains 26 times more Fiber than Soy milk. Bean raw contains 15.5g of Fiber, while Soy milk contains 0.6g.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Soymilk, original and vanilla, unfortified.

Infographic

Bean raw vs Soy milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean raw
Bean raw
10
:
0
Soy milk
Soy milk
Contains more Calcium +352%
Contains more Iron +692.2%
Contains more Magnesium +604%
Contains more Phosphorus +690.4%
Contains more Potassium +1080.5%
Contains less Sodium -76.5%
Contains more Zinc +1800%
Contains more Copper +597.7%
Contains more Manganese +414.8%
Contains more Selenium +481.3%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +352%
Contains more Iron +692.2%
Contains more Magnesium +604%
Contains more Phosphorus +690.4%
Contains more Potassium +1080.5%
Contains less Sodium -76.5%
Contains more Zinc +1800%
Contains more Copper +597.7%
Contains more Manganese +414.8%
Contains more Selenium +481.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean raw
Bean raw
9
:
1
Soy milk
Soy milk
Contains more Vitamin E +90.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1088.3%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B5 +110.5%
Contains more Vitamin B6 +515.6%
Contains more Folate +2816.7%
Contains more Vitamin K +86.7%
Contains more Vitamin A +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin E +90.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1088.3%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B5 +110.5%
Contains more Vitamin B6 +515.6%
Contains more Folate +2816.7%
Contains more Vitamin K +86.7%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Soy milk
Soy milk
Contains more Protein +555%
Contains more Carbs +896%
Contains more Other +433.8%
Contains more Fats +42.3%
Contains more Water +677.1%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +555%
Contains more Carbs +896%
Contains more Other +433.8%
Contains more Fats +42.3%
Contains more Water +677.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
0
:
3
Soy milk
Soy milk
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +75.1%
Contains more Polyunsaturated fat +136.1%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +75.1%
Contains more Polyunsaturated fat +136.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Soy milk
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Soy milk Opinion
Net carbs 47.05g 5.68g Bean raw
Protein 21.42g 3.27g Bean raw
Fats 1.23g 1.75g Soy milk
Carbs 62.55g 6.28g Bean raw
Calories 347kcal 54kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 3.99g Bean raw
Fiber 15.5g 0.6g Bean raw
Calcium 113mg 25mg Bean raw
Iron 5.07mg 0.64mg Bean raw
Magnesium 176mg 25mg Bean raw
Phosphorus 411mg 52mg Bean raw
Potassium 1393mg 118mg Bean raw
Sodium 12mg 51mg Bean raw
Zinc 2.28mg 0.12mg Bean raw
Copper 0.893mg 0.128mg Bean raw
Manganese 1.148mg 0.223mg Bean raw
Selenium 27.9µg 4.8µg Bean raw
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.21mg 0.11mg Bean raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.06mg Bean raw
Vitamin B2 0.212mg 0.069mg Bean raw
Vitamin B3 1.174mg 0.513mg Bean raw
Vitamin B5 0.785mg 0.373mg Bean raw
Vitamin B6 0.474mg 0.077mg Bean raw
Folate 525µg 18µg Bean raw
Vitamin K 5.6µg 3µg Bean raw
Tryptophan 0.237mg 0.038mg Bean raw
Threonine 0.81mg 0.108mg Bean raw
Isoleucine 0.871mg 0.114mg Bean raw
Leucine 1.558mg 0.186mg Bean raw
Lysine 1.356mg 0.131mg Bean raw
Methionine 0.259mg 0.027mg Bean raw
Phenylalanine 1.095mg 0.113mg Bean raw
Valine 0.998mg 0.117mg Bean raw
Histidine 0.556mg 0.061mg Bean raw
Saturated Fat 0.235g 0.205g Soy milk
Monounsaturated Fat 0.229g 0.401g Soy milk
Polyunsaturated fat 0.407g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
70%
Bean raw
9%
Soy milk
Minerals Daily Need Coverage Score
131%
Bean raw
19%
Soy milk

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.03g)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.