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, manganese, fiber, vitamin B1, and vitamin B5, 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.
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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 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% |
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 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 CholineCholine | +65.4% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
49.81 g
Fats:
8.9 g
Carbs:
30.63 g
Water:
4.61 g
Other:
6.05 g
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 OtherOther | +24.2% |
| Contains more FatsFats | +124% |
| Contains more WaterWater | +85.2% |
~equal in
Carbs
~30.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.29 g
Monounsaturated fat:
Mono. Fat
1.46 g
Polyunsaturated fat:
Poly. Fat
4.215 g
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% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Fiber | 16g | 9.3g | 27% |
| Protein | 49.81g | 36.49g | 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% |
| Zinc | 4.1mg | 4.89mg | 7% |
| Saturated fat | 1.29g | 2.884g | 7% |
| Monounsaturated fat | 1.46g | 4.404g | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Copper | 1.6mg | 1.658mg | 6% |
| Calories | 372kcal | 446kcal | 4% |
| Phosphorus | 675mg | 704mg | 4% |
| Vitamin E | 0.55mg | 0.85mg | 2% |
| Starch | 5.25g | 2% | |
| Calcium | 285mg | 277mg | 1% |
| Magnesium | 285mg | 280mg | 1% |
| Carbs | 30.63g | 30.16g | 0% |
| Net carbs | 14.63g | 20.86g | N/A |
| 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% |
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
82%
83%
Minerals Daily Need Coverage Score
245%
244%
Comparison summary
Which food is lower in Sugar?
Soybean raw is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Soy flour, low-fat is lower in Saturated fat (difference - 1.594g)
Which food is lower in glycemic index?
Soy flour, low-fat is lower in glycemic index (difference - 14)
Which food is cheaper?
Soy flour, low-fat is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.