Soy milk vs. Beans — In-Depth Nutrition Comparison
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How are soy milk and beans different?
- Soy milk is higher in polyunsaturated fat; however, beans are richer in fiber, zinc, copper, vitamin B1, phosphorus, and potassium.
- Daily need coverage for fiber for beans is 20% higher.
- Soy milk contains 6 times more polyunsaturated fat than beans. While soy milk contains 0.961g of polyunsaturated fat, beans contain only 0.172g.
Soymilk, original, and vanilla, unfortified and Beans, baked, canned, no salt added are the varieties used in this article.
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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.
| Contains more IronIron | +120.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +150.8% |
| Contains more CopperCopper | +60.9% |
| Contains more ZincZinc | +1066.7% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -98% |
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.
| Contains more Vitamin B2Vitamin B2 | +15% |
| Contains more Vitamin B3Vitamin B3 | +19.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +275% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +36.4% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B6Vitamin B6 | +68.8% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +30.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0.6g | 5.5g | 20% |
| Zinc | 0.12mg | 1.4mg | 12% |
| Manganese | 0.223mg | 10% | |
| Copper | 0.128mg | 0.206mg | 9% |
| Vitamin B1 | 0.06mg | 0.15mg | 8% |
| Vitamin B5 | 0.373mg | 7% | |
| Phosphorus | 52mg | 104mg | 7% |
| Polyunsaturated fat | 0.961g | 0.172g | 5% |
| Carbs | 6.28g | 20.49g | 5% |
| Potassium | 118mg | 296mg | 5% |
| Vitamin B6 | 0.077mg | 0.13mg | 4% |
| Iron | 0.64mg | 0.29mg | 4% |
| Protein | 3.27g | 4.8g | 3% |
| Calories | 54kcal | 105kcal | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Calcium | 25mg | 50mg | 3% |
| Fats | 1.75g | 0.4g | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Vitamin K | 3µg | 0.8µg | 2% |
| Folate | 18µg | 24µg | 2% |
| Sodium | 51mg | 1mg | 2% |
| Choline | 23.6mg | 30.8mg | 1% |
| Monounsaturated fat | 0.401g | 0.035g | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Selenium | 4.8µg | 4.5µg | 1% |
| Vitamin B2 | 0.069mg | 0.06mg | 1% |
| Vitamin B3 | 0.513mg | 0.43mg | 1% |
| Net carbs | 5.68g | 14.99g | N/A |
| Sugar | 3.99g | 7.78g | N/A |
| Vitamin E | 0.11mg | 0.15mg | 0% |
| Saturated fat | 0.205g | 0.103g | 0% |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.108mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.186mg | 0% | |
| Lysine | 0.131mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.113mg | 0% | |
| Valine | 0.117mg | 0% | |
| Histidine | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +337.5% |
| Contains more WaterWater | +21.3% |
| Contains more ProteinProtein | +46.8% |
| Contains more CarbsCarbs | +226.3% |
| Contains more OtherOther | +163.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1045.7% |
| Contains more Poly. FatPolyunsaturated fat | +458.7% |
| Contains less Sat. FatSaturated fat | -49.8% |
