Soy flour vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Soy flour 372
Beans 128
Protein (g)
Soy flour 49.8
Beans 7.52
Carbs (g)
Soy flour 30.6
Beans 24.8
Fat (g)
Soy flour 8.90
Beans 0.100
Fiber (g)
Soy flour 16.0
Beans 7.30
Quick answers
Which has more protein?
Soy flour, low-fat — 49.8g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 372 kcal per 100g.
Which is more nutrient-dense?
Soy flour, low-fat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Soy flour | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 372 kcal | 128 kcal | +191% |
| Macronutrients | |||
| Water | 4.61 g | 66.3 g | -93% |
| Protein | 49.8 g | 7.52 g | +562% |
| Total lipid (fat) | 8.90 g | 0.100 g | +8800% |
| Carbohydrate, by difference | 30.6 g | 24.8 g | +24% |
| Fiber, total dietary | 16.0 g | 7.30 g | +119% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.29 g | 0.036 g | +3483% |
| Fatty acids, total monounsaturated | 1.46 g | 0.009 g | +16122% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 1.09 mg | 0.115 mg | +846% |
| Riboflavin (Vitamin B2) | 0.280 mg | 0.064 mg | +337% |
| Niacin (Vitamin B3) | 2.95 mg | 0.717 mg | +311% |
| Pantothenic acid (Vitamin B5) | 1.55 mg | 0.430 mg | +260% |
| Vitamin B-6 — Pyridoxine | 1.05 mg | 0.096 mg | +994% |
| Biotin (Vitamin B7) | 289 ug | 121 ug | +139% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 192 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 24.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.550 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 285 mg | 28.0 mg | +918% |
| Iron, Fe | 8.20 mg | 2.00 mg | +310% |
| Magnesium, Mg | 285 mg | 52.0 mg | +448% |
| Phosphorus, P | 675 mg | 168 mg | +302% |
| Potassium, K | 2090 mg | 532 mg | +293% |
| Sodium, Na | 9.00 mg | 244 mg | -96% |
| Zinc, Zn | 4.10 mg | 1.77 mg | +132% |
| Copper, Cu | 1.60 mg | 0.298 mg | +437% |
| Manganese, Mn | 3.15 mg | 0.573 mg | +450% |
| Selenium, Se | 58.9 ug | 1.20 ug | +4808% |
| Other Nutrients | |||
| Energy | 1557 kj | 536 kj | +190% |
| Ash | 6.04 g | 1.33 g | +354% |
| Total Sugars | 9.33 g | — | |
| Starch | 5.25 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 289 ug | 121 ug | +139% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 289 ug | 121 ug | +139% |
| Betaine | 2.80 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 40.0 IU | 6.00 IU | +567% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 6.03 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.61 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.90 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.885 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.355 g | — | |
| SFA 20:0 (Arachidic acid) | 0.025 g | — | |
| SFA 22:0 (Behenic acid) | 0.020 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.005 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.45 g | 0.009 g | +16011% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 4.22 g | 0.021 g | +19971% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.66 g | 0.021 g | +17329% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.555 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | — | 0.072 g | |
| Threonine (EAA) | — | 0.255 g | |
| Isoleucine (EAA, BCAA) | — | 0.300 g | |
| Leucine (EAA, BCAA) | — | 0.632 g | |
| Lysine (EAA) | — | 0.567 g | |
| Methionine (EAA) | — | 0.079 g | |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | — | 0.398 g | |
| Tyrosine (conditionally essential) | — | 0.224 g | |
| Valine (EAA, BCAA) | — | 0.387 g | |
| Arginine (conditionally essential) | — | 0.486 g | |
| Histidine (EAA) | — | 0.198 g | |
| Alanine | — | 0.439 g | |
| Aspartic acid | — | 0.891 g | |
| Glutamic acid | — | 1.17 g | |
| Glycine (conditionally essential) | — | 0.286 g | |
| Proline (conditionally essential) | — | 0.331 g | |
| Serine | — | 0.369 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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