Flour vs. Soybean — In-Depth Nutrition Comparison
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Significant differences between flour and soybeans
- Flour has more vitamin B1, selenium, vitamin B3, folate, and vitamin B2; however, soybeans are richer in copper, phosphorus, vitamin K, magnesium, and vitamin B6.
- Flour covers your daily vitamin B1 needs 53% more than soybeans.
- Soybeans have 15 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while soybeans have 0.399mg.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of soybeans is 14.
Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Soybeans, mature cooked, boiled, without salt.
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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 SeleniumSelenium | +364.4% |
| Contains more MagnesiumMagnesium | +290.9% |
| Contains more CalciumCalcium | +580% |
| Contains more PotassiumPotassium | +381.3% |
| Contains more IronIron | +10.8% |
| Contains more CopperCopper | +182.6% |
| Contains more ZincZinc | +64.3% |
| Contains more PhosphorusPhosphorus | +126.9% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +20.8% |
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 B1Vitamin B1 | +406.5% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B3Vitamin B3 | +1379.7% |
| Contains more Vitamin B5Vitamin B5 | +144.7% |
| Contains more FolateFolate | +238.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +483.3% |
| Contains more Vitamin B6Vitamin B6 | +431.8% |
| Contains more Vitamin KVitamin K | +6300% |
| Contains more CholineCholine | +356.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.155mg | 53% |
| Selenium | 33.9µg | 7.3µg | 48% |
| Vitamin B3 | 5.904mg | 0.399mg | 34% |
| Folate | 183µg | 54µg | 32% |
| Polyunsaturated fat | 0.413g | 5.064g | 31% |
| Copper | 0.144mg | 0.407mg | 29% |
| Carbs | 76.31g | 8.36g | 23% |
| Phosphorus | 108mg | 245mg | 20% |
| Vitamin K | 0.3µg | 19.2µg | 16% |
| Vitamin B2 | 0.494mg | 0.285mg | 16% |
| Protein | 10.33g | 18.21g | 16% |
| Magnesium | 22mg | 86mg | 15% |
| Vitamin B6 | 0.044mg | 0.234mg | 15% |
| Fiber | 2.7g | 6g | 13% |
| Fats | 0.98g | 8.97g | 12% |
| Potassium | 107mg | 515mg | 12% |
| Calories | 364kcal | 172kcal | 10% |
| Calcium | 15mg | 102mg | 9% |
| Choline | 10.4mg | 47.5mg | 7% |
| Manganese | 0.682mg | 0.824mg | 6% |
| Iron | 4.64mg | 5.14mg | 6% |
| Saturated fat | 0.155g | 1.297g | 5% |
| Monounsaturated fat | 0.087g | 1.981g | 5% |
| Vitamin B5 | 0.438mg | 0.179mg | 5% |
| Zinc | 0.7mg | 1.15mg | 4% |
| Vitamin E | 0.06mg | 0.35mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Net carbs | 73.61g | 2.36g | N/A |
| Sugar | 0.27g | 3g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.127mg | 0.242mg | 0% |
| Threonine | 0.281mg | 0.723mg | 0% |
| Isoleucine | 0.357mg | 0.807mg | 0% |
| Leucine | 0.71mg | 1.355mg | 0% |
| Lysine | 0.228mg | 1.108mg | 0% |
| Methionine | 0.183mg | 0.224mg | 0% |
| Phenylalanine | 0.52mg | 0.869mg | 0% |
| Valine | 0.415mg | 0.831mg | 0% |
| Histidine | 0.23mg | 0.449mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +812.8% |
| Contains more ProteinProtein | +76.3% |
| Contains more FatsFats | +815.3% |
| Contains more WaterWater | +424.7% |
| Contains more OtherOther | +315.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88% |
| Contains more Mono. FatMonounsaturated fat | +2177% |
| Contains more Poly. FatPolyunsaturated fat | +1126.2% |
