Soy Flour vs. Bean Sprouts

Nutrition comparison of Soy Flour and Bean Sprouts

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy flour versus bean sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy flour and bean sprouts:

  • Bean sprout has 27 times less saturated fat than soy flour.
  • Bean sprout has 56% less sugar than soy flour.
  • Bean sprout is a great source of Vitamin C.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of soy flour and bean sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Bean Sprouts src

Calories and Carbs

calories

Soy flour is high in calories and bean sprout has 92% less calories than soy flour - bean sprout has 30 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is heavier in protein, much lighter in carbs and heavier in fat compared to bean sprouts per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Bean Sprouts
Protein 50% 33%
Carbohydrates 31% 63%
Fat 20% 5%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and bean sprout has 81% less carbohydrates than soy flour - bean sprout has 5.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has 789% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Bean sprout has 56% less sugar than soy flour - bean sprout has 4.1g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 15 times more protein than bean sprout - bean sprout has 3g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Bean sprout has 27 times less saturated fat than soy flour - bean sprout has 0.05g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has more Vitamin C than soy flour - bean sprout has 13.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Bean sprouts and soy flour contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Bean sprouts and soy flour contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Bean sprout has 746% more Vitamin K than soy flour - bean sprout has 33ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Soy Flour Bean Sprouts
Thiamin 1.088 MG 0.084 MG
Riboflavin 0.28 MG 0.124 MG
Niacin 2.95 MG 0.749 MG
Pantothenic acid 1.55 MG 0.38 MG
Vitamin B6 1.05 MG 0.088 MG
Folate 289 UG 61 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 20 times more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 801% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 13 times more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Soy Flour Bean Sprouts
beta-carotene 24 UG 6 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than bean sprout per 100 grams.

Soy Flour Bean Sprouts
alpha linoleic acid 0.555 G 0.016 G
Total 0.555 G 0.016 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than bean sprout per 100 grams.

Soy Flour Bean Sprouts
other omega 6 0.025 G ~
linoleic acid 3.66 G 0.042 G
Total 3.685 G 0.042 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

Soy Flour g

()
Daily Values (%)

Bean Sprouts g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does bean sprouts or soy flour contain more calories in 100 grams?
Soy flour is high in calories and bean sprout has 90% less calories than soy flour - bean sprout has 30 calories in 100g and soy flour has 372 calories.

Is bean sprouts or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 15 times more protein than bean sprout - bean sprout has 3g of protein per 100 grams and soy flour has 49.8g of protein.

Does bean sprouts or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and bean sprout has 80% fewer carbohydrates than soy flour - bean sprout has 5.9g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does bean sprouts or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 20 times more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does bean sprouts or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 800% more iron than bean sprout - bean sprout has 0.91mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does bean sprouts or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 13 times more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and soy flour has 2090mg of potassium.