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Flour vs Soybean - In-Depth Nutrition Comparison

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How are Flour and Soybean different?

  • Flour is higher in Selenium, however Soybean is richer in Copper, Iron, Phosphorus, Manganese, Magnesium, Potassium, Folate, Vitamin K, and Zinc.
  • Daily need coverage for Copper from Soybean is 168% higher.
  • Flour contains 2 times more Selenium than Soybean. While Flour contains 33.9µg of Selenium, Soybean contains only 17.8µg.

Wheat flour, white, all-purpose, enriched, bleached and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Flour vs Soybean 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
Flour
0
:
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 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
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
Flour
1
:
Contains more Vitamin B3 +263.8%
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%
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%
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%
Contains more Vitamin B3 +263.8%
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%

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.
Flour Soybean
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 Flour Soybean Opinion
Net carbs 73.61g 20.86g Flour
Protein 10.33g 36.49g Soybean
Fats 0.98g 19.94g Soybean
Carbs 76.31g 30.16g Flour
Calories 364kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar 0.27g 7.33g Flour
Fiber 2.7g 9.3g Soybean
Calcium 15mg 277mg Soybean
Iron 4.64mg 15.7mg Soybean
Magnesium 22mg 280mg Soybean
Phosphorus 108mg 704mg Soybean
Potassium 107mg 1797mg Soybean
Sodium 2mg 2mg
Zinc 0.7mg 4.89mg Soybean
Copper 0.144mg 1.658mg Soybean
Vitamin A 0IU 22IU Soybean
Vitamin E 0.06mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 0.785mg 0.874mg Soybean
Vitamin B2 0.494mg 0.87mg Soybean
Vitamin B3 5.904mg 1.623mg Flour
Vitamin B5 0.438mg 0.793mg Soybean
Vitamin B6 0.044mg 0.377mg Soybean
Folate 183µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 47µg Soybean
Tryptophan 0.127mg 0.591mg Soybean
Threonine 0.281mg 1.766mg Soybean
Isoleucine 0.357mg 1.971mg Soybean
Leucine 0.71mg 3.309mg Soybean
Lysine 0.228mg 2.706mg Soybean
Methionine 0.183mg 0.547mg Soybean
Phenylalanine 0.52mg 2.122mg Soybean
Valine 0.415mg 2.029mg Soybean
Histidine 0.23mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 2.884g Flour
Monounsaturated Fat 0.087g 4.404g Soybean
Polyunsaturated fat 0.413g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Soybean
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
50
Flour
85
Soybean
Mineral Summary Score
40
Flour
252
Soybean

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
62%
Flour
219%
Soybean
Carbohydrates
76%
Flour
30%
Soybean
Fats
5%
Flour
92%
Soybean

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Soybean - 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.