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  6. Soybean raw vs. Flour

Soybean raw vs. Flour — In-Depth Nutrition Comparison

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How are soybean raw and flour different?

  • Soybean raw is higher in copper, iron, phosphorus, manganese, magnesium, potassium, folate, vitamin K, and zinc; however, flour is richer in selenium.
  • Daily need coverage for copper for soybean raw is 168% higher.
  • Soybean raw contains 157 times more vitamin K than flour. While soybean raw contains 47µg of vitamin K, flour contains only 0.3µg.
  • Soybean raw has a lower glycemic index (14) than flour (72).

Soybeans, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Soybean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +1172.7%
Contains more CalciumCalcium +1746.7%
Contains more PotassiumPotassium +1579.4%
Contains more IronIron +238.4%
Contains more CopperCopper +1051.4%
Contains more ZincZinc +598.6%
Contains more PhosphorusPhosphorus +551.9%
Contains more ManganeseManganese +269.1%
Contains more SeleniumSelenium +90.4%
~equal in Sodium ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Flour
Flour
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1316.7%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B5Vitamin B5 +81.1%
Contains more Vitamin B6Vitamin B6 +756.8%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +104.9%
Contains more CholineCholine +1014.4%
Contains more Vitamin B3Vitamin B3 +263.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Flour DV% diff.
Copper 1.658mg 0.144mg 168%
Iron 15.7mg 4.64mg 138%
Phosphorus 704mg 108mg 85%
Manganese 2.517mg 0.682mg 80%
Polyunsaturated fat 11.255g 0.413g 72%
Magnesium 280mg 22mg 61%
Protein 36.49g 10.33g 52%
Potassium 1797mg 107mg 50%
Folate 375µg 183µg 48%
Vitamin K 47µg 0.3µg 39%
Zinc 4.89mg 0.7mg 38%
Selenium 17.8µg 33.9µg 29%
Fats 19.94g 0.98g 29%
Vitamin B2 0.87mg 0.494mg 29%
Vitamin B3 1.623mg 5.904mg 27%
Fiber 9.3g 2.7g 26%
Calcium 277mg 15mg 26%
Vitamin B6 0.377mg 0.044mg 26%
Choline 115.9mg 10.4mg 19%
Carbs 30.16g 76.31g 15%
Saturated fat 2.884g 0.155g 12%
Monounsaturated fat 4.404g 0.087g 11%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.793mg 0.438mg 7%
Vitamin B1 0.874mg 0.785mg 7%
Vitamin E 0.85mg 0.06mg 5%
Calories 446kcal 364kcal 4%
Net carbs 20.86g 73.61g N/A
Sugar 7.33g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.127mg 0%
Threonine 1.766mg 0.281mg 0%
Isoleucine 1.971mg 0.357mg 0%
Leucine 3.309mg 0.71mg 0%
Lysine 2.706mg 0.228mg 0%
Methionine 0.547mg 0.183mg 0%
Phenylalanine 2.122mg 0.52mg 0%
Valine 2.029mg 0.415mg 0%
Histidine 1.097mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Flour
Flour
2
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 ProteinProtein +253.2%
Contains more FatsFats +1934.7%
Contains more OtherOther +958.7%
Contains more CarbsCarbs +153%
Contains more WaterWater +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +4962.1%
Contains more Poly. FatPolyunsaturated fat +2625.2%
Contains less Sat. FatSaturated fat -94.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.