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  6. Soybean vs. Flour

Soybean vs. Flour — In-Depth Nutrition Comparison

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Significant differences between Soybean and Flour

  • Soybean has more Copper, Phosphorus, Vitamin K, Magnesium, and Vitamin B6, however, Flour is richer in Vitamin B1, Selenium, Vitamin B3, Folate, and Vitamin B2.
  • Flour covers your daily Vitamin B1 needs 53% more than Soybean.
  • Flour has 64 times less Vitamin K than Soybean. Soybean has 19.2µg of Vitamin K, while Flour has 0.3µg.

Specific food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Soybean vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
9
:
1
Flour
Flour
Contains more Calcium +580%
Contains more Iron +10.8%
Contains more Magnesium +290.9%
Contains more Phosphorus +126.9%
Contains more Potassium +381.3%
Contains less Sodium -50%
Contains more Zinc +64.3%
Contains more Copper +182.6%
Contains more Manganese +20.8%
Contains more Selenium +364.4%
Equal in Iron - 4.64
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +580%
Contains more Iron +10.8%
Contains more Magnesium +290.9%
Contains more Phosphorus +126.9%
Contains more Potassium +381.3%
Contains less Sodium -50%
Contains more Zinc +64.3%
Contains more Copper +182.6%
Contains more Manganese +20.8%
Contains more Selenium +364.4%
Equal in Iron - 4.64

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
5
:
5
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +431.8%
Contains more Vitamin K +6300%
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +1379.7%
Contains more Vitamin B5 +144.7%
Contains more Folate +238.9%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +431.8%
Contains more Vitamin K +6300%
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +1379.7%
Contains more Vitamin B5 +144.7%
Contains more Folate +238.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
4
:
1
Flour
Flour
Contains more Protein +76.3%
Contains more Fats +815.3%
Contains more Water +424.7%
Contains more Other +315.2%
Contains more Carbs +812.8%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +76.3%
Contains more Fats +815.3%
Contains more Water +424.7%
Contains more Other +315.2%
Contains more Carbs +812.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +2177%
Contains more Polyunsaturated fat +1126.2%
Contains less Saturated Fat -88%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +2177%
Contains more Polyunsaturated fat +1126.2%
Contains less Saturated Fat -88%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Flour
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Flour Opinion
Net carbs 2.36g 73.61g Flour
Protein 18.21g 10.33g Soybean
Fats 8.97g 0.98g Soybean
Carbs 8.36g 76.31g Flour
Calories 172kcal 364kcal Flour
Sugar 3g 0.27g Flour
Fiber 6g 2.7g Soybean
Calcium 102mg 15mg Soybean
Iron 5.14mg 4.64mg Soybean
Magnesium 86mg 22mg Soybean
Phosphorus 245mg 108mg Soybean
Potassium 515mg 107mg Soybean
Sodium 1mg 2mg Soybean
Zinc 1.15mg 0.7mg Soybean
Copper 0.407mg 0.144mg Soybean
Manganese 0.824mg 0.682mg Soybean
Selenium 7.3µg 33.9µg Flour
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.06mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.785mg Flour
Vitamin B2 0.285mg 0.494mg Flour
Vitamin B3 0.399mg 5.904mg Flour
Vitamin B5 0.179mg 0.438mg Flour
Vitamin B6 0.234mg 0.044mg Soybean
Folate 54µg 183µg Flour
Vitamin K 19.2µg 0.3µg Soybean
Tryptophan 0.242mg 0.127mg Soybean
Threonine 0.723mg 0.281mg Soybean
Isoleucine 0.807mg 0.357mg Soybean
Leucine 1.355mg 0.71mg Soybean
Lysine 1.108mg 0.228mg Soybean
Methionine 0.224mg 0.183mg Soybean
Phenylalanine 0.869mg 0.52mg Soybean
Valine 0.831mg 0.415mg Soybean
Histidine 0.449mg 0.23mg Soybean
Saturated Fat 1.297g 0.155g Flour
Monounsaturated Fat 1.981g 0.087g Soybean
Polyunsaturated fat 5.064g 0.413g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
50%
Flour
Minerals Daily Need Coverage Score
75%
Soybean
59%
Flour

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.73g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.142g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.