Soy Milk vs. Pinto Beans
Nutrition comparison of Soy Milk and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and pinto beans:
- Both pinto beans and soy milk are high in calcium.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of dietary fiber.
- Soy milk has 3.1 times less carbohydrates than pinto bean.
- Soy milk has more riboflavin, Vitamin B6 and Vitamin B12, however, pinto bean contains more folate.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and soy milk has 62% less calories than pinto bean - pinto bean has 114 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 pinto beans for protein. Soy milk has a macronutrient ratio of 24:46:31 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Pinto Beans | |
|---|---|---|
| Protein | 24% | 24% |
| Carbohydrates | 46% | 69% |
| Fat | 31% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3.1 times less carbohydrates than pinto bean - pinto bean has 20.2g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has 26 times more dietary fiber than soy milk - pinto bean has 5.5g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Pinto beans and soy milk contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Pinto bean has 169% more protein than soy milk - pinto bean has 7g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both pinto beans and soy milk are low in saturated fat - pinto bean has 0.16g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Pinto beans and soy milk contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than pinto bean - soy milk has 55ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than pinto bean - soy milk has 3.7iu of Vitamin D per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Soy milk and pinto beans contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Soy milk and pinto beans contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Soy milk has more riboflavin, Vitamin B6 and Vitamin B12, however, pinto bean contains more folate. Both soy milk and pinto beans contain significant amounts of thiamin and niacin.
| Soy Milk | Pinto Beans | |
|---|---|---|
| Thiamin | 0.029 MG | 0.052 MG |
| Riboflavin | 0.184 MG | 0.019 MG |
| Niacin | 0.425 MG | 0.272 MG |
| Vitamin B6 | 0.031 MG | ~ |
| Folate | 9 UG | 24 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both pinto beans and soy milk are high in calcium. Soy milk has 95% more calcium than pinto bean - pinto bean has 63mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Pinto bean has 217% more iron than soy milk - pinto bean has 1.3mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Pinto bean is a great source of potassium and it has 125% more potassium than soy milk - pinto bean has 274mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.158 G |
| Total | 0.075 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than pinto bean per 100 grams.
| Soy Milk | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.584 G | 0.115 G |
| Total | 0.584 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Soy Milk g
()
|
Daily Values (%) |
Pinto 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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 pinto beans or soy milk contain more calories in 100 grams?Pinto bean is high in calories and soy milk has 60% less calories than pinto bean - pinto bean has 114 calories in 100g and soy milk has 43 calories.
Does pinto beans or soy milk have more carbohydrates?
By weight, soy milk has 3.1 times fewer carbohydrates than pinto bean - pinto bean has 20.2g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does pinto beans or soy milk contain more calcium?
Both pinto beans and soy milk are high in calcium. Soy milk has 100% more calcium than pinto bean - pinto bean has 63mg of calcium in 100 grams and soy milk has 123mg of calcium.