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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
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
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
83%
46%
Minerals Daily Need Coverage Score
244%
59%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 58)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 7.06g)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 2.729g)
Which food is cheaper?
Flour is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)