Soy Milk vs. Kidney Beans

Nutrition comparison of Soy Milk and Kidney 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 kidney beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy milk and kidney beans:

  • Both kidney beans and soy milk are high in calcium.
  • Kidney bean is a great source of potassium and protein.
  • Kidney bean is an excellent source of dietary fiber.
  • Soy milk has 3.2 times less carbohydrates than kidney bean.
  • Soy milk has more riboflavin and Vitamin B12, however, kidney bean contains more Vitamin B6 and folate.
Detailed nutritional comparison of soy milk and kidney beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Kidney Beans src

Calories and Carbs

calories

Kidney bean is high in calories and soy milk has 64% less calories than kidney bean - kidney bean has 121 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 kidney beans for protein. Soy milk has a macronutrient ratio of 24:46:31 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Kidney Beans
Protein 24% 26%
Carbohydrates 46% 67%
Fat 31% 7%
Alcohol ~ ~

carbohydrates

Soy milk has 3.2 times less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Kidney bean is an excellent source of dietary fiber and it has 29 times more dietary fiber than soy milk - kidney bean has 6g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Kidney bean has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and kidney bean does not contain significant amounts.



Protein

protein

Kidney bean is a great source of protein and it has 212% more protein than soy milk - kidney bean has 8.1g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both kidney beans and soy milk are low in saturated fat - kidney bean has 0.33g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

Vitamins

Vitamin C

Kidney beans and soy milk contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.

Vitamin A

Soy milk has more Vitamin A than kidney bean - soy milk has 55ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin D

Soy milk has more Vitamin D than kidney bean - soy milk has 3.7iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Kidney beans and soy milk contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Kidney beans and soy milk contain similar amounts of Vitamin K - kidney bean has 5.7ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Soy milk has more riboflavin and Vitamin B12, however, kidney bean contains more Vitamin B6 and folate. Both soy milk and kidney beans contain significant amounts of thiamin and niacin.

Soy Milk Kidney Beans
Thiamin 0.029 MG 0.06 MG
Riboflavin 0.184 MG 0.015 MG
Niacin 0.425 MG 0.417 MG
Vitamin B6 0.031 MG 0.113 MG
Folate 9 UG 23 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both kidney beans and soy milk are high in calcium. Soy milk has 112% more calcium than kidney bean - kidney bean has 58mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Kidney bean has 257% more iron than soy milk - kidney bean has 1.5mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Kidney bean is a great source of potassium and it has 105% more potassium than soy milk - kidney bean has 250mg 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 kidney beans contain significant amounts of alpha linoleic acid (ALA).

Soy Milk Kidney Beans
alpha linoleic acid 0.075 G 0.132 G
Total 0.075 G 0.132 G

omega 6s

Comparing omega-6 fatty acids, soy milk has more linoleic acid than kidney bean per 100 grams.

Soy Milk Kidney Beans
linoleic acid 0.584 G 0.217 G
Total 0.584 G 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .

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