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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +604%
Contains more CalciumCalcium +352%
Contains more PotassiumPotassium +1080.5%
Contains more IronIron +692.2%
Contains more CopperCopper +597.7%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +690.4%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +414.8%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +1088.3%
Contains more Vitamin B2Vitamin B2 +207.2%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +110.5%
Contains more Vitamin B6Vitamin B6 +515.6%
Contains more Vitamin KVitamin K +86.7%
Contains more FolateFolate +2816.7%
Contains more CholineCholine +180.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 ProteinProtein +555%
Contains more CarbsCarbs +896%
Contains more OtherOther +433.8%
Contains more FatsFats +42.3%
Contains more WaterWater +677.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -12.8%
Contains more Mono. FatMonounsaturated fat +75.1%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Folate 525µg 18µg 127%
Copper 0.893mg 0.128mg 85%
Fiber 15.5g 0.6g 60%
Iron 5.07mg 0.64mg 55%
Vitamin B1 0.713mg 0.06mg 54%
Phosphorus 411mg 52mg 51%
Selenium 27.9µg 4.8µg 42%
Manganese 1.148mg 0.223mg 40%
Potassium 1393mg 118mg 38%
Protein 21.42g 3.27g 36%
Magnesium 176mg 25mg 36%
Vitamin B6 0.474mg 0.077mg 31%
Zinc 2.28mg 0.12mg 20%
Carbs 62.55g 6.28g 19%
Calories 347kcal 54kcal 15%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.069mg 11%
Calcium 113mg 25mg 9%
Vitamin B5 0.785mg 0.373mg 8%
Choline 66.2mg 23.6mg 8%
Vitamin C 6.3mg 0mg 7%
Polyunsaturated fat 0.407g 0.961g 4%
Vitamin B3 1.174mg 0.513mg 4%
Sodium 12mg 51mg 2%
Vitamin K 5.6µg 3µg 2%
Vitamin E 0.21mg 0.11mg 1%
Fats 1.23g 1.75g 1%
Net carbs 47.05g 5.68g N/A
Sugar 2.11g 3.99g N/A
Saturated fat 0.235g 0.205g 0%
Monounsaturated fat 0.229g 0.401g 0%
Tryptophan 0.237mg 0.038mg 0%
Threonine 0.81mg 0.108mg 0%
Isoleucine 0.871mg 0.114mg 0%
Leucine 1.558mg 0.186mg 0%
Lysine 1.356mg 0.131mg 0%
Methionine 0.259mg 0.027mg 0%
Phenylalanine 1.095mg 0.113mg 0%
Valine 0.998mg 0.117mg 0%
Histidine 0.556mg 0.061mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Soy milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
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.