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  6. Flour vs. Soybean raw

Flour vs. Soybean raw — In-Depth Nutrition Comparison

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How are flour and soybean raw different?

  • Soybean raw has more copper, iron, phosphorus, manganese, protein, magnesium, potassium, folate, vitamin K, and zinc than flour.
  • Daily need coverage for copper for soybean raw is 168% higher.
  • Soybean raw has a lower glycemic index (14) than flour (72).

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

Infographic

Flour vs Soybean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +90.4%
Contains more MagnesiumMagnesium +1172.7%
Contains more CalciumCalcium +1746.7%
Contains more PotassiumPotassium +1579.4%
Contains more IronIron +238.4%
Contains more CopperCopper +1051.4%
Contains more ZincZinc +598.6%
Contains more PhosphorusPhosphorus +551.9%
Contains more ManganeseManganese +269.1%
~equal in Sodium ~2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Flour
Flour
1
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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Contains more Vitamin B3Vitamin B3 +263.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1316.7%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B5Vitamin B5 +81.1%
Contains more Vitamin B6Vitamin B6 +756.8%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +104.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Soybean raw DV% diff.
Copper 0.144mg 1.658mg 168%
Iron 4.64mg 15.7mg 138%
Phosphorus 108mg 704mg 85%
Manganese 0.682mg 2.517mg 80%
Polyunsaturated fat 0.413g 11.255g 72%
Magnesium 22mg 280mg 61%
Protein 10.33g 36.49g 52%
Potassium 107mg 1797mg 50%
Folate 183µg 375µg 48%
Vitamin K 0.3µg 47µg 39%
Zinc 0.7mg 4.89mg 38%
Fats 0.98g 19.94g 29%
Selenium 33.9µg 17.8µg 29%
Vitamin B2 0.494mg 0.87mg 29%
Vitamin B3 5.904mg 1.623mg 27%
Calcium 15mg 277mg 26%
Fiber 2.7g 9.3g 26%
Vitamin B6 0.044mg 0.377mg 26%
Choline 10.4mg 115.9mg 19%
Carbs 76.31g 30.16g 15%
Saturated fat 0.155g 2.884g 12%
Monounsaturated fat 0.087g 4.404g 11%
Vitamin C 0mg 6mg 7%
Vitamin B1 0.785mg 0.874mg 7%
Vitamin B5 0.438mg 0.793mg 7%
Vitamin E 0.06mg 0.85mg 5%
Calories 364kcal 446kcal 4%
Protein per 100 calories 2.8g 8.2g N/A
Calories per 10 g protein 352kcal 122kcal N/A
Weight per 100 calories 27g 22g N/A
Unsaturated / Saturated Fat ratio 3.2 5.4 N/A
Net carbs 73.61g 20.86g N/A
Sugar 0.27g 7.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.127mg 0.591mg 0%
Threonine 0.281mg 1.766mg 0%
Isoleucine 0.357mg 1.971mg 0%
Leucine 0.71mg 3.309mg 0%
Lysine 0.228mg 2.706mg 0%
Methionine 0.183mg 0.547mg 0%
Phenylalanine 0.52mg 2.122mg 0%
Valine 0.415mg 2.029mg 0%
Histidine 0.23mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +153%
Contains more WaterWater +39.6%
Contains more ProteinProtein +253.2%
Contains more FatsFats +1934.7%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +4962.1%
Contains more Poly. FatPolyunsaturated fat +2625.2%

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 raw - 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.