Soy Milk vs. Black Beans
Nutrition comparison of Soy Milk and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and black beans:
- Black bean has more thiamin, pantothenic acid and folate, however, soy milk contains more Vitamin B12.
- Black bean has signficantly more iron than soy milk.
- Black bean is an excellent source of dietary fiber and potassium.
- Soy milk has 53% less calories than black bean.
- Soy milk has 70% less carbohydrates than black bean.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy milk has 53% less calories than black bean - black bean has 91 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in carbs, much heavier in fat and similar to black beans for protein. Soy milk has a macronutrient ratio of 24:46:31 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Black Beans | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | 46% | 71% |
| Fat | 31% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 70% less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 33 times more dietary fiber than soy milk - black bean has 6.9g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Black beans and soy milk contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Black bean has 132% more protein than soy milk - black bean has 6g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both black beans and soy milk are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than soy milk - black bean has 2.7mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than black bean - soy milk has 55ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than black bean - soy milk has 3.7iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Black beans and soy milk contain similar amounts of Vitamin E - black bean has 0.62mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Black beans and soy milk contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, pantothenic acid and folate, however, soy milk contains more Vitamin B12. Both soy milk and black beans contain significant amounts of riboflavin, niacin and Vitamin B6.
| Soy Milk | Black Beans | |
|---|---|---|
| Thiamin | 0.029 MG | 0.14 MG |
| Riboflavin | 0.184 MG | 0.12 MG |
| Niacin | 0.425 MG | 0.62 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | 0.031 MG | 0.055 MG |
| Folate | 9 UG | 61 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 251% more calcium than black bean - black bean has 35mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Black bean has signficantly more iron than soy milk - black bean has 1.9mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Black bean is an excellent source of potassium and it has 152% more potassium than soy milk - black bean has 308mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and black beans contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.057 G |
| Total | 0.075 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than black bean per 100 grams.
| Soy Milk | Black Beans | |
|---|---|---|
| linoleic acid | 0.584 G | 0.068 G |
| Total | 0.584 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Black Beans (Beans, black turtle, mature seeds, canned) .
Soy Milk g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does black beans or soy milk contain more calories in 100 grams?Soy milk has 50% less calories than black bean - black bean has 91 calories in 100g and soy milk has 43 calories.
Does black beans or soy milk have more carbohydrates?
By weight, soy milk has 70% fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does black beans or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 250% more calcium than black bean - black bean has 35mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does black beans or soy milk contain more potassium?
Black bean is a rich source of potassium and it has 150% more potassium than soy milk - black bean has 308mg of potassium in 100 grams and soy milk has 122mg of potassium.