Soy Protein Isolate
90.0gprotein / 100g375 cal · 1.0g fat · $$ · Quality 0.9
Kidney Beans (cooked)
8.7gprotein / 100g127 cal · 0.5g fat · $ · Quality 0.6
Soy Protein Isolate is in a different weight class here, protein-wise: 90.0g per 100g vs Kidney Beans (cooked)'s 8.7g, a 81.3g difference that's more about food category than food quality.
Soy Protein Isolate also carries the stronger amino acid profile (one of the highest-quality plant proteins, near-complete on its own), while Kidney Beans (cooked) is incomplete on its own — low in methionine, pairs well with grains.
On price, Kidney Beans (cooked) wins clearly — $ against Soy Protein Isolate's $$.
Soy Protein Isolate's typical serving also delivers more leucine (2450mg vs Kidney Beans (cooked)'s 600mg) — 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 Kidney 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 | Kidney Beans (cooked) |
|---|---|---|
| Protein | 90.0g | 8.7g |
| Calories | 375 | 127 |
| Fat | 1.0g | 0.5g |
| Carbs | 2.0g | 22.8g |
| Fiber | 1.5g | 6.4g |
| Quality score | 0.9 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 1 min | 90 min |
Frequently asked
Which has more protein, soy protein isolate or kidney beans (cooked)?
Soy Protein Isolate has 90.0g of protein per 100g compared to Kidney Beans (cooked)'s 8.7g.
Which is lower in calories?
Kidney Beans (cooked) is lower in calories per 100g, at 127 vs the other's 375.