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  6. Soy flour, low-fat vs. Soybean raw

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

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What are the main differences between soy flour, low-fat and soybean raw?

  • Soy flour, low-fat is richer in selenium, vitamin B6, protein, manganese, fiber, and vitamin B1, while soybean raw is higher in iron, vitamin B2, vitamin K, and folate.
  • Soybean raw's daily need coverage for iron is 94% higher.
  • Soybean raw has 3 times less selenium than soy flour, low-fat. Soy flour, low-fat has 58.9µg of selenium, while soybean raw has 17.8µg.

We used Soy flour, low-fat and Soybeans, mature seeds, raw types in this comparison.

Infographic

Soy flour, low-fat vs Soybean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 204% 86% 184% 308% 533% 112% 289% 1.2% 411% 321%
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 +16.3%
Contains more ManganeseManganese +25.1%
Contains more SeleniumSelenium +230.9%
Contains more IronIron +91.5%
Contains more ZincZinc +19.3%
Contains less SodiumSodium -77.8%
~equal in Magnesium ~280mg
~equal in Calcium ~277mg
~equal in Copper ~1.658mg
~equal in Phosphorus ~704mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 272% 65% 55% 93% 242% 0% 9.8% 217%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +24.5%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +178.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin B2Vitamin B2 +210.7%
Contains more Vitamin KVitamin K +1105.1%
Contains more FolateFolate +29.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy flour, low-fat Soybean raw DV% diff.
Iron 8.2mg 15.7mg 94%
Selenium 58.9µg 17.8µg 75%
Vitamin B6 1.05mg 0.377mg 52%
Polyunsaturated fat 4.215g 11.255g 47%
Vitamin B2 0.28mg 0.87mg 45%
Vitamin K 3.9µg 47µg 36%
Manganese 3.15mg 2.517mg 28%
Protein 49.81g 36.49g 27%
Fiber 16g 9.3g 27%
Folate 289µg 375µg 22%
Vitamin B1 1.088mg 0.874mg 18%
Fats 8.9g 19.94g 17%
Vitamin B5 1.55mg 0.793mg 15%
Choline 191.7mg 115.9mg 14%
Potassium 2090mg 1797mg 9%
Vitamin B3 2.95mg 1.623mg 8%
Vitamin C 0mg 6mg 7%
Zinc 4.1mg 4.89mg 7%
Saturated fat 1.29g 2.884g 7%
Monounsaturated fat 1.46g 4.404g 7%
Copper 1.6mg 1.658mg 6%
Calories 372kcal 446kcal 4%
Phosphorus 675mg 704mg 4%
Starch 5.25g 2%
Vitamin E 0.55mg 0.85mg 2%
Magnesium 285mg 280mg 1%
Calcium 285mg 277mg 1%
Protein per 100 calories 13g 8.2g N/A
Calories per 10 g protein 75kcal 122kcal N/A
Weight per 100 calories 27g 22g N/A
Unsaturated / Saturated Fat ratio 4.4 5.4 N/A
Net carbs 14.63g 20.86g N/A
Carbs 30.63g 30.16g 0%
Sugar 9.33g 7.33g N/A
Sodium 9mg 2mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
50% 9% 31% 5% 6%
Protein: 49.81 g
Fats: 8.9 g
Carbs: 30.63 g
Water: 4.61 g
Other: 6.05 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 +36.5%
Contains more FatsFats +124%
Contains more WaterWater +85.2%
~equal in Carbs ~30.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 61%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.46 g
Polyunsaturated fat: Poly. Fat 4.215 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 -55.3%
Contains more Mono. FatMonounsaturated fat +201.6%
Contains more Poly. FatPolyunsaturated fat +167%

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, low-fat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172444/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.