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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.

Infographic

Flour vs Soybean infographic
Infographic link

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.
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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.
Flour
Flour
5
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Soybean 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%
Protein 10.33g 18.21g 16%
Vitamin B2 0.494mg 0.285mg 16%
Vitamin K 0.3µg 19.2µg 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%
Iron 4.64mg 5.14mg 6%
Manganese 0.682mg 0.824mg 6%
Vitamin B5 0.438mg 0.179mg 5%
Saturated fat 0.155g 1.297g 5%
Monounsaturated fat 0.087g 1.981g 5%
Zinc 0.7mg 1.15mg 4%
Vitamin C 0mg 1.7mg 2%
Vitamin E 0.06mg 0.35mg 2%
Protein per 100 calories 2.8g 11g N/A
Calories per 10 g protein 352kcal 94kcal N/A
Weight per 100 calories 27g 58g N/A
Unsaturated / Saturated Fat ratio 3.2 5.4 N/A
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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +2177%
Contains more Poly. FatPolyunsaturated fat +1126.2%

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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. 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/174271/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.