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

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Important differences between soy milk and bean raw

  • 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.

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

Infographic

Soy milk vs Bean raw 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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%
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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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%
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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +42.3%
Contains more WaterWater +677.1%
Contains more ProteinProtein +555%
Contains more CarbsCarbs +896%
Contains more OtherOther +433.8%

Fat Type Comparison

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Bean raw
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
9%
Soy milk
67%
Bean raw
Minerals Daily Need Coverage Score
19%
Soy milk
131%
Bean raw

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