Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and soy protein powder:
Both kidney beans and soy protein powder are high in calories. Soy protein powder has 221% more calories than kidney bean - kidney bean has 121 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Soy Protein Powder | |
|---|---|---|
| Protein | 26% | 57% |
| Carbohydrates | 67% | 30% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
Kidney bean has 28% less carbohydrates than soy protein powder - kidney bean has 20.8g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both kidney beans and soy protein powder are high in dietary fiber. Soy protein powder has 12% more dietary fiber than kidney bean - kidney bean has 6g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and kidney bean has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and kidney bean does not contain significant amounts.
Both kidney beans and soy protein powder are high in protein. Soy protein powder has 584% more protein than kidney bean - kidney bean has 8.1g of protein per 100 grams and soy protein powder has 55.6g of protein.
Kidney beans and soy protein powder contain similar amounts of saturated fat - kidney bean has 0.33g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Kidney beans and soy protein powder contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Kidney beans and soy protein powder contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Kidney bean has more Vitamin K than soy protein powder - kidney bean has 5.7ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, riboflavin, niacin and folate. Both kidney beans and soy protein powder contain significant amounts of Vitamin B6.
| Kidney Beans | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.06 MG | 0.288 MG |
| Riboflavin | 0.015 MG | 0.164 MG |
| Niacin | 0.417 MG | 2.357 MG |
| Vitamin B6 | 0.113 MG | 0.164 MG |
| Folate | 23 UG | 289 UG |
Both kidney beans and soy protein powder are high in calcium. Soy protein powder has 207% more calcium than kidney bean - kidney bean has 58mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 700% more iron than kidney bean - kidney bean has 1.5mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both kidney beans and soy protein powder are high in potassium. Soy protein powder has 273% more potassium than kidney bean - kidney bean has 250mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.32 G |
| Total | 0.132 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.217 G | 2.381 G |
| Total | 0.217 G | 2.381 G |
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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Soy Protein Powder (Protein powder, soy based, NFS) .
Kidney Beans g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||