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  6. Soy flour, defatted vs. Soybean raw

Soy flour, defatted vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between Soy flour, defatted and Soybean raw

  • Soy flour, defatted is higher in Copper, Fiber, Vitamin B5, and Manganese, yet Soybean raw is higher in Iron, Vitamin B2, Vitamin K, Selenium, Zinc, and Choline.
  • Soy flour, defatted covers your daily Copper needs 267% more than Soybean raw.
  • Soy flour, defatted contains 3 times more Vitamin B5 than Soybean raw. While Soy flour, defatted contains 1.995mg of Vitamin B5, Soybean raw contains only 0.793mg.

Food varieties used in this article are Soy flour, defatted and Soybeans, mature seeds, raw.

Infographic

Soy flour, defatted vs Soybean raw 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 207% 72% 210% 347% 1355% 67% 289% 2.6% 394% 9.3%
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%
Contains more PotassiumPotassium +32.7%
Contains more CopperCopper +145.2%
Contains more ManganeseManganese +19.9%
Contains more CalciumCalcium +14.9%
Contains more IronIron +69.9%
Contains more ZincZinc +98.8%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +947.1%
~equal in Magnesium ~280mg
~equal in Phosphorus ~704mg

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 0% 2.4% 2.4% 0% 175% 58% 49% 120% 132% 0% 10% 229% 6.2%
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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +81.8%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +151.6%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +25.2%
Contains more Vitamin B2Vitamin B2 +243.9%
Contains more Vitamin KVitamin K +1046.3%
Contains more FolateFolate +23%
Contains more CholineCholine +925.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
51% 34% 7% 6%
Protein: 51.46 g
Fats: 1.22 g
Carbs: 33.92 g
Water: 7.25 g
Other: 6.15 g
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
Contains more ProteinProtein +41%
Contains more CarbsCarbs +12.5%
Contains more OtherOther +26.3%
Contains more FatsFats +1534.4%
Contains more WaterWater +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.533 g
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated Fat -95.3%
Contains more Mono. FatMonounsaturated Fat +2017.3%
Contains more Poly. FatPolyunsaturated fat +2011.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy flour, defatted Soybean raw Opinion
Calories 327kcal 446kcal Soybean raw
Protein 51.46g 36.49g Soy flour, defatted
Fats 1.22g 19.94g Soybean raw
Vitamin C 0mg 6mg Soybean raw
Net carbs 16.42g 20.86g Soybean raw
Carbs 33.92g 30.16g Soy flour, defatted
Magnesium 290mg 280mg Soy flour, defatted
Calcium 241mg 277mg Soybean raw
Potassium 2384mg 1797mg Soy flour, defatted
Iron 9.24mg 15.7mg Soybean raw
Sugar 16.42g 7.33g Soybean raw
Fiber 17.5g 9.3g Soy flour, defatted
Copper 4.065mg 1.658mg Soy flour, defatted
Zinc 2.46mg 4.89mg Soybean raw
Phosphorus 674mg 704mg Soybean raw
Sodium 20mg 2mg Soybean raw
Vitamin A 40IU 22IU Soy flour, defatted
Vitamin A RAE 2µg 1µg Soy flour, defatted
Vitamin E 0.12mg 0.85mg Soybean raw
Manganese 3.018mg 2.517mg Soy flour, defatted
Selenium 1.7µg 17.8µg Soybean raw
Vitamin B1 0.698mg 0.874mg Soybean raw
Vitamin B2 0.253mg 0.87mg Soybean raw
Vitamin B3 2.612mg 1.623mg Soy flour, defatted
Vitamin B5 1.995mg 0.793mg Soy flour, defatted
Vitamin B6 0.574mg 0.377mg Soy flour, defatted
Vitamin K 4.1µg 47µg Soybean raw
Folate 305µg 375µg Soybean raw
Choline 11.3mg 115.9mg Soybean raw
Saturated Fat 0.136g 2.884g Soy flour, defatted
Monounsaturated Fat 0.208g 4.404g Soybean raw
Polyunsaturated fat 0.533g 11.255g Soybean raw
Tryptophan 0.683mg 0.591mg Soy flour, defatted
Threonine 2.042mg 1.766mg Soy flour, defatted
Isoleucine 2.281mg 1.971mg Soy flour, defatted
Leucine 3.828mg 3.309mg Soy flour, defatted
Lysine 3.129mg 2.706mg Soy flour, defatted
Methionine 0.634mg 0.547mg Soy flour, defatted
Phenylalanine 2.453mg 2.122mg Soy flour, defatted
Valine 2.346mg 2.029mg Soy flour, defatted
Histidine 1.268mg 1.097mg Soy flour, defatted

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy flour, defatted Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Soy flour, defatted
83%
Soybean raw
Minerals Daily Need Coverage Score
295%
Soy flour, defatted
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 9.09g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Soy flour, defatted
Soy flour, defatted is lower in Saturated Fat (difference - 2.748g)
Which food is lower in glycemic index?
Soy flour, defatted
Soy flour, defatted is lower in glycemic index (difference - 14)
Which food is cheaper?
Soy flour, defatted
Soy flour, defatted is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Soy flour, defatted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174275/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.