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Soy flour, defatted vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on the differences between soy flour, defatted and soybean raw

  • Soy flour, defatted is higher in copper, protein, fiber, and vitamin B5, yet soybean raw is higher in iron, vitamin B2, vitamin K, selenium, fats, and zinc.
  • Soy flour, defatted covers your daily copper needs 267% more than soybean raw.
  • Soy flour, defatted contains 3 times more vitamin B5 than soybean raw. While soy flour, defatted contains 1.995mg of vitamin B5, soybean raw contains only 0.793mg.

Food varieties used in this article are Soy flour, defatted and Soybeans, mature seeds, raw.

Infographic

Soy flour, defatted 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 207% 72% 210% 347% 1355% 67% 289% 2.6% 394% 9.3%
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 PotassiumPotassium +32.7%
Contains more CopperCopper +145.2%
Contains more ManganeseManganese +19.9%
Contains more CalciumCalcium +14.9%
Contains more IronIron +69.9%
Contains more ZincZinc +98.8%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +947.1%
~equal in Magnesium ~280mg
~equal in Phosphorus ~704mg

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.
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% 0.67% 2.4% 175% 58% 49% 120% 132% 0% 10% 229%
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 AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +151.6%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +25.2%
Contains more Vitamin B2Vitamin B2 +243.9%
Contains more Vitamin KVitamin K +1046.3%
Contains more FolateFolate +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy flour, defatted Soybean raw DV% diff.
Copper 4.065mg 1.658mg 267%
Iron 9.24mg 15.7mg 81%
Polyunsaturated fat 0.533g 11.255g 71%
Vitamin B2 0.253mg 0.87mg 47%
Vitamin K 4.1µg 47µg 36%
Fiber 17.5g 9.3g 33%
Protein 51.46g 36.49g 30%
Fats 1.22g 19.94g 29%
Selenium 1.7µg 17.8µg 29%
Vitamin B5 1.995mg 0.793mg 24%
Zinc 2.46mg 4.89mg 22%
Manganese 3.018mg 2.517mg 22%
Choline 11.3mg 115.9mg 19%
Folate 305µg 375µg 18%
Potassium 2384mg 1797mg 17%
Vitamin B1 0.698mg 0.874mg 15%
Vitamin B6 0.574mg 0.377mg 15%
Saturated fat 0.136g 2.884g 12%
Monounsaturated fat 0.208g 4.404g 10%
Vitamin C 0mg 6mg 7%
Calories 327kcal 446kcal 6%
Vitamin B3 2.612mg 1.623mg 6%
Vitamin E 0.12mg 0.85mg 5%
Calcium 241mg 277mg 4%
Phosphorus 674mg 704mg 4%
Magnesium 290mg 280mg 2%
Carbs 33.92g 30.16g 1%
Sodium 20mg 2mg 1%
Protein per 100 calories 16g 8.2g N/A
Calories per 10 g protein 64kcal 122kcal N/A
Weight per 100 calories 31g 22g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 16.42g 20.86g N/A
Sugar 16.42g 7.33g N/A
Vitamin A 2µg 1µg 0%
Tryptophan 0.683mg 0.591mg 0%
Threonine 2.042mg 1.766mg 0%
Isoleucine 2.281mg 1.971mg 0%
Leucine 3.828mg 3.309mg 0%
Lysine 3.129mg 2.706mg 0%
Methionine 0.634mg 0.547mg 0%
Phenylalanine 2.453mg 2.122mg 0%
Valine 2.346mg 2.029mg 0%
Histidine 1.268mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
51% 34% 7% 6%
Protein: 51.46 g
Fats: 1.22 g
Carbs: 33.92 g
Water: 7.25 g
Other: 6.15 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 ProteinProtein +41%
Contains more CarbsCarbs +12.5%
Contains more FatsFats +1534.4%
Contains more WaterWater +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.533 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 -95.3%
Contains more Mono. FatMonounsaturated fat +2017.3%
Contains more Poly. FatPolyunsaturated fat +2011.6%

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. Soy flour, defatted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174275/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.