Soy Protein Isolate
90.0gprotein / 100g375 cal · 1.0g fat · $$ · Quality 0.9
Black Beans (cooked)
8.9gprotein / 100g132 cal · 0.5g fat · $ · Quality 0.6
This isn't close. Soy Protein Isolate packs 90.0g of protein per 100g against Black Beans (cooked)'s 8.9g — a 81.1g gap driven mostly by how concentrated or diluted each food naturally is.
On protein quality specifically, Soy Protein Isolate scores higher — one of the highest-quality plant proteins, near-complete on its own — compared to Black Beans (cooked), which is incomplete on its own — low in methionine, pairs well with grains.
Black Beans (cooked) is the more budget-friendly pick ($ vs $$ for Soy Protein Isolate), worth weighing if cost matters more than the other differences here.
Soy Protein Isolate's typical serving also delivers more leucine (2450mg vs Black Beans (cooked)'s 620mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Soy Protein Isolate wins clearly. Choose Black Beans (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Soy Protein Isolate | Black Beans (cooked) |
|---|---|---|
| Protein | 90.0g | 8.9g |
| Calories | 375 | 132 |
| Fat | 1.0g | 0.5g |
| Carbs | 2.0g | 23.7g |
| Fiber | 1.5g | 8.7g |
| Quality score | 0.9 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 1 min | 90 min |
Frequently asked
Which has more protein, soy protein isolate or black beans (cooked)?
Soy Protein Isolate has 90.0g of protein per 100g compared to Black Beans (cooked)'s 8.9g.
Which is lower in calories?
Black Beans (cooked) is lower in calories per 100g, at 132 vs the other's 375.