Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Flour

Soybean raw vs. Flour — In-Depth Nutrition Comparison

Compare

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 from 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.

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.
Soybean raw
Soybean raw
8
:
1
Flour
Flour
Contains more Calcium +1746.7%
Contains more Iron +238.4%
Contains more Magnesium +1172.7%
Contains more Phosphorus +551.9%
Contains more Potassium +1579.4%
Contains more Zinc +598.6%
Contains more Copper +1051.4%
Contains more Manganese +269.1%
Contains more Selenium +90.4%
Equal in Sodium - 2
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +1746.7%
Contains more Iron +238.4%
Contains more Magnesium +1172.7%
Contains more Phosphorus +551.9%
Contains more Potassium +1579.4%
Contains more Zinc +598.6%
Contains more Copper +1051.4%
Contains more Manganese +269.1%
Contains more Selenium +90.4%
Equal in Sodium - 2

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 raw
Soybean raw
9
:
1
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +756.8%
Contains more Folate +104.9%
Contains more Vitamin K +15566.7%
Contains more Vitamin B3 +263.8%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 +1316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +756.8%
Contains more Folate +104.9%
Contains more Vitamin K +15566.7%
Contains more Vitamin B3 +263.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Flour
Flour
Contains more Protein +253.2%
Contains more Fats +1934.7%
Contains more Other +958.7%
Contains more Carbs +153%
Contains more Water +39.6%
Soybean raw
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
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 +253.2%
Contains more Fats +1934.7%
Contains more Other +958.7%
Contains more Carbs +153%
Contains more Water +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +4962.1%
Contains more Polyunsaturated fat +2625.2%
Contains less Saturated Fat -94.6%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +4962.1%
Contains more Polyunsaturated fat +2625.2%
Contains less Saturated Fat -94.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Flour Opinion
Net carbs 20.86g 73.61g Flour
Protein 36.49g 10.33g Soybean raw
Fats 19.94g 0.98g Soybean raw
Carbs 30.16g 76.31g Flour
Calories 446kcal 364kcal Soybean raw
Sugar 7.33g 0.27g Flour
Fiber 9.3g 2.7g Soybean raw
Calcium 277mg 15mg Soybean raw
Iron 15.7mg 4.64mg Soybean raw
Magnesium 280mg 22mg Soybean raw
Phosphorus 704mg 108mg Soybean raw
Potassium 1797mg 107mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 0.7mg Soybean raw
Copper 1.658mg 0.144mg Soybean raw
Manganese 2.517mg 0.682mg Soybean raw
Selenium 17.8µg 33.9µg Flour
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.06mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.785mg Soybean raw
Vitamin B2 0.87mg 0.494mg Soybean raw
Vitamin B3 1.623mg 5.904mg Flour
Vitamin B5 0.793mg 0.438mg Soybean raw
Vitamin B6 0.377mg 0.044mg Soybean raw
Folate 375µg 183µg Soybean raw
Vitamin K 47µg 0.3µg Soybean raw
Tryptophan 0.591mg 0.127mg Soybean raw
Threonine 1.766mg 0.281mg Soybean raw
Isoleucine 1.971mg 0.357mg Soybean raw
Leucine 3.309mg 0.71mg Soybean raw
Lysine 2.706mg 0.228mg Soybean raw
Methionine 0.547mg 0.183mg Soybean raw
Phenylalanine 2.122mg 0.52mg Soybean raw
Valine 2.029mg 0.415mg Soybean raw
Histidine 1.097mg 0.23mg Soybean raw
Saturated Fat 2.884g 0.155g Flour
Monounsaturated Fat 4.404g 0.087g Soybean raw
Polyunsaturated fat 11.255g 0.413g Soybean raw

Which food is preferable for your diet?

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

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
85%
Soybean raw
50%
Flour
Minerals Daily Need Coverage Score
244%
Soybean raw
59%
Flour

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 58)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 7.06g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 2.729g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.