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Flour vs Soybean meal - In-Depth Nutrition Comparison

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Significant differences between Flour and Soybean meal

  • Flour has more Selenium, however Soybean meal is richer in Copper, Manganese, Iron, Phosphorus, Potassium, Magnesium, Vitamin B6, Zinc, and Vitamin B5.
  • Soybean meal covers your daily Copper needs 206% more than Flour.
  • Soybean meal has 10 times less Selenium than Flour. Flour has 33.9µg of Selenium, while Soybean meal has 3.3µg.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Soy meal, defatted, raw.

Infographic

Flour vs Soybean meal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -33.3%
Contains more Calcium +1526.7%
Contains more Iron +195.3%
Contains more Magnesium +1290.9%
Contains more Phosphorus +549.1%
Contains more Potassium +2227.1%
Contains more Zinc +622.9%
Contains more Copper +1288.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains less Sodium -33.3%
Contains more Calcium +1526.7%
Contains more Iron +195.3%
Contains more Magnesium +1290.9%
Contains more Phosphorus +549.1%
Contains more Potassium +2227.1%
Contains more Zinc +622.9%
Contains more Copper +1288.9%

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
5
:
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B3 +128.2%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +351.1%
Contains more Vitamin B6 +1193.2%
Contains more Folate +65.6%
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 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B3 +128.2%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +351.1%
Contains more Vitamin B6 +1193.2%
Contains more Folate +65.6%

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 meal
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Soybean meal Opinion
Net carbs 73.61g 35.89g Flour
Protein 10.33g 49.2g Soybean meal
Fats 0.98g 2.39g Soybean meal
Carbs 76.31g 35.89g Flour
Calories 364kcal 337kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Soybean meal
Fiber 2.7g g Flour
Calcium 15mg 244mg Soybean meal
Iron 4.64mg 13.7mg Soybean meal
Magnesium 22mg 306mg Soybean meal
Phosphorus 108mg 701mg Soybean meal
Potassium 107mg 2490mg Soybean meal
Sodium 2mg 3mg Flour
Zinc 0.7mg 5.06mg Soybean meal
Copper 0.144mg 2mg Soybean meal
Vitamin A 0IU 40IU Soybean meal
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.691mg Flour
Vitamin B2 0.494mg 0.251mg Flour
Vitamin B3 5.904mg 2.587mg Flour
Vitamin B5 0.438mg 1.976mg Soybean meal
Vitamin B6 0.044mg 0.569mg Soybean meal
Folate 183µg 303µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.653mg Soybean meal
Threonine 0.281mg 1.952mg Soybean meal
Isoleucine 0.357mg 2.18mg Soybean meal
Leucine 0.71mg 3.66mg Soybean meal
Lysine 0.228mg 2.991mg Soybean meal
Methionine 0.183mg 0.606mg Soybean meal
Phenylalanine 0.52mg 2.346mg Soybean meal
Valine 0.415mg 2.243mg Soybean meal
Histidine 0.23mg 1.212mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.268g Flour
Monounsaturated Fat 0.087g 0.409g Soybean meal
Polyunsaturated fat 0.413g 1.045g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Soybean meal
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
63
Soybean meal
Mineral Summary Score
40
Flour
266
Soybean meal

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
295%
Soybean meal
Carbohydrates
76%
Flour
36%
Soybean meal
Fats
5%
Flour
11%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 4)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.113g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.