Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white 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 white beans and soy protein powder:
Both white beans and soy protein powder are high in calories. Soy protein powder has 240% more calories than white bean - white bean has 114 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, white beans is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. White beans has a macronutrient ratio of 25:73:2 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Soy Protein Powder | |
|---|---|---|
| Protein | 25% | 57% |
| Carbohydrates | 73% | 30% |
| Fat | 2% | 13% |
| Alcohol | ~ | ~ |
White bean has 27% less carbohydrates than soy protein powder - white bean has 21.2g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both white beans and soy protein powder are high in dietary fiber. Soy protein powder has 40% more dietary fiber than white bean - white bean has 4.8g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and white bean has 99% less sugar than soy protein powder - white bean has 0.29g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Soy protein powder is an excellent source of protein and it has 665% more protein than white bean - white bean has 7.3g of protein per 100 grams and soy protein powder has 55.6g of protein.
White bean has 14 times less saturated fat than soy protein powder - white bean has 0.07g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
White bean has more Vitamin E than soy protein powder - white bean has 0.79mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
White beans and soy protein powder contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, white bean contains more pantothenic acid.
| White Beans | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.096 MG | 0.288 MG |
| Riboflavin | 0.037 MG | 0.164 MG |
| Niacin | 0.113 MG | 2.357 MG |
| Pantothenic acid | 0.185 MG | ~ |
| Vitamin B6 | 0.075 MG | 0.164 MG |
| Folate | 65 UG | 289 UG |
Both white beans and soy protein powder are high in calcium. Soy protein powder has 144% more calcium than white bean - white bean has 73mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both white beans and soy protein powder are high in iron. Soy protein powder has 301% more iron than white bean - white bean has 3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both white beans and soy protein powder are high in potassium. Soy protein powder has 106% more potassium than white bean - white bean has 454mg 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 white bean per 100 grams.
| White Beans | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.32 G |
| Total | 0.056 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than white bean per 100 grams.
| White Beans | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.067 G | 2.381 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Soy Protein Powder (Protein powder, soy based, NFS) .
White Beans g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
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% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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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 | |||