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Soybean vs Flour - In-Depth Nutrition Comparison

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How are Soybean and Flour different?

  • Soybean 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 is 168% higher.
  • Soybean contains 157 times more Vitamin K than Flour. While Soybean 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 vs Flour infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
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%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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 Flour Opinion
Net carbs 20.86g 73.61g Flour
Protein 36.49g 10.33g Soybean
Fats 19.94g 0.98g Soybean
Carbs 30.16g 76.31g Flour
Calories 446kcal 364kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 0.27g Flour
Fiber 9.3g 2.7g Soybean
Calcium 277mg 15mg Soybean
Iron 15.7mg 4.64mg Soybean
Magnesium 280mg 22mg Soybean
Phosphorus 704mg 108mg Soybean
Potassium 1797mg 107mg Soybean
Sodium 2mg 2mg
Zinc 4.89mg 0.7mg Soybean
Copper 1.658mg 0.144mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg 0.06mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.785mg Soybean
Vitamin B2 0.87mg 0.494mg Soybean
Vitamin B3 1.623mg 5.904mg Flour
Vitamin B5 0.793mg 0.438mg Soybean
Vitamin B6 0.377mg 0.044mg Soybean
Folate 375µg 183µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 0.3µg Soybean
Tryptophan 0.591mg 0.127mg Soybean
Threonine 1.766mg 0.281mg Soybean
Isoleucine 1.971mg 0.357mg Soybean
Leucine 3.309mg 0.71mg Soybean
Lysine 2.706mg 0.228mg Soybean
Methionine 0.547mg 0.183mg Soybean
Phenylalanine 2.122mg 0.52mg Soybean
Valine 2.029mg 0.415mg Soybean
Histidine 1.097mg 0.23mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 2.884g 0.155g Flour
Monounsaturated Fat 4.404g 0.087g Soybean
Polyunsaturated fat 11.255g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
50
Flour
Mineral Summary Score
252
Soybean
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
62%
Flour
Carbohydrates
30%
Soybean
76%
Flour
Fats
92%
Soybean
5%
Flour

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 58)
Which food is richer in vitamins?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.