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  6. Soy milk vs. Kidney beans raw

Soy milk vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the differences between soy milk and kidney beans raw?

  • Kidney beans raw is richer than soy milk in fiber, iron, folate, copper, phosphorus, vitamin B1, potassium, manganese, magnesium, and vitamin B6.
  • Kidney beans raw's daily need coverage for fiber is 97% more.
  • The glycemic index of kidney beans raw is lower.

We used Soymilk, original, and vanilla, unfortified and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Soy milk vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +472%
Contains more PotassiumPotassium +1091.5%
Contains more IronIron +1181.3%
Contains more CopperCopper +648.4%
Contains more ZincZinc +2225%
Contains more PhosphorusPhosphorus +682.7%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +357.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +781.7%
Contains more Vitamin B2Vitamin B2 +217.4%
Contains more Vitamin B3Vitamin B3 +301.6%
Contains more Vitamin B5Vitamin B5 +109.1%
Contains more Vitamin B6Vitamin B6 +415.6%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +2088.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Kidney beans raw DV% diff.
Fiber 0.6g 24.9g 97%
Iron 0.64mg 8.2mg 95%
Folate 18µg 394µg 94%
Copper 0.128mg 0.958mg 92%
Phosphorus 52mg 407mg 51%
Protein 3.27g 23.58g 41%
Vitamin B1 0.06mg 0.529mg 39%
Potassium 118mg 1406mg 38%
Manganese 0.223mg 1.021mg 35%
Magnesium 25mg 140mg 27%
Vitamin B6 0.077mg 0.397mg 25%
Zinc 0.12mg 2.79mg 24%
Carbs 6.28g 60.01g 18%
Calories 54kcal 333kcal 14%
Vitamin K 3µg 19µg 13%
Vitamin B2 0.069mg 0.219mg 12%
Calcium 25mg 143mg 12%
Vitamin B3 0.513mg 2.06mg 10%
Vitamin B5 0.373mg 0.78mg 8%
Vitamin C 0mg 4.5mg 5%
Choline 23.6mg 4%
Selenium 4.8µg 3.2µg 3%
Polyunsaturated fat 0.961g 0.457g 3%
Monounsaturated fat 0.401g 0.064g 1%
Vitamin E 0.11mg 0.22mg 1%
Fats 1.75g 0.83g 1%
Sodium 51mg 24mg 1%
Net carbs 5.68g 35.11g N/A
Sugar 3.99g 2.23g N/A
Saturated fat 0.205g 0.12g 0%
Tryptophan 0.038mg 0.279mg 0%
Threonine 0.108mg 0.992mg 0%
Isoleucine 0.114mg 1.041mg 0%
Leucine 0.186mg 1.882mg 0%
Lysine 0.131mg 1.618mg 0%
Methionine 0.027mg 0.355mg 0%
Phenylalanine 0.113mg 1.275mg 0%
Valine 0.117mg 1.233mg 0%
Histidine 0.061mg 0.656mg 0%

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +110.8%
Contains more WaterWater +649.4%
Contains more ProteinProtein +621.1%
Contains more CarbsCarbs +855.6%
Contains more OtherOther +489.2%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +526.6%
Contains more Poly. FatPolyunsaturated fat +110.3%
Contains less Sat. FatSaturated fat -41.5%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.