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Soybean vs. Flour — In-Depth Nutrition Comparison

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Significant differences between soybeans and flour

  • Soybeans have more copper, phosphorus, vitamin K, magnesium, and vitamin B6; however, flour is richer in vitamin B1, selenium, vitamin B3, folate, and vitamin B2.
  • Flour covers your daily vitamin B1 needs 53% more than soybeans.
  • Flour has 64 times less vitamin K than soybeans. Soybeans have 19.2µg of vitamin K, while flour has 0.3µg.
  • 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 Soybeans, mature cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Soybean vs Flour 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.
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%
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%
Contains more MagnesiumMagnesium +290.9%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +381.3%
Contains more CopperCopper +182.6%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +126.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +20.8%
Contains more SeleniumSelenium +364.4%
~equal in Iron ~4.64mg

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.
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%
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%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Flour DV% diff.
Vitamin B1 0.155mg 0.785mg 53%
Selenium 7.3µg 33.9µg 48%
Vitamin B3 0.399mg 5.904mg 34%
Folate 54µg 183µg 32%
Polyunsaturated fat 5.064g 0.413g 31%
Copper 0.407mg 0.144mg 29%
Carbs 8.36g 76.31g 23%
Phosphorus 245mg 108mg 20%
Protein 18.21g 10.33g 16%
Vitamin B2 0.285mg 0.494mg 16%
Vitamin K 19.2µg 0.3µg 16%
Magnesium 86mg 22mg 15%
Vitamin B6 0.234mg 0.044mg 15%
Fiber 6g 2.7g 13%
Fats 8.97g 0.98g 12%
Potassium 515mg 107mg 12%
Calories 172kcal 364kcal 10%
Calcium 102mg 15mg 9%
Choline 47.5mg 10.4mg 7%
Iron 5.14mg 4.64mg 6%
Manganese 0.824mg 0.682mg 6%
Vitamin B5 0.179mg 0.438mg 5%
Saturated fat 1.297g 0.155g 5%
Monounsaturated fat 1.981g 0.087g 5%
Zinc 1.15mg 0.7mg 4%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.35mg 0.06mg 2%
Protein per 100 calories 11g 2.8g N/A
Calories per 10 g protein 94kcal 352kcal N/A
Weight per 100 calories 58g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 3.2 N/A
Net carbs 2.36g 73.61g N/A
Sugar 3g 0.27g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.242mg 0.127mg 0%
Threonine 0.723mg 0.281mg 0%
Isoleucine 0.807mg 0.357mg 0%
Leucine 1.355mg 0.71mg 0%
Lysine 1.108mg 0.228mg 0%
Methionine 0.224mg 0.183mg 0%
Phenylalanine 0.869mg 0.52mg 0%
Valine 0.831mg 0.415mg 0%
Histidine 0.449mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +76.3%
Contains more FatsFats +815.3%
Contains more WaterWater +424.7%
Contains more OtherOther +315.2%
Contains more CarbsCarbs +812.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
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
Contains more Mono. FatMonounsaturated fat +2177%
Contains more Poly. FatPolyunsaturated fat +1126.2%
Contains less Sat. FatSaturated fat -88%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.