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% |
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% |
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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
46%
23%
Minerals Daily Need Coverage Score
59%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 2.73g)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 1.142g)
Which food is cheaper?
Flour is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.