Soy Flour vs. Beets
Nutrition comparison of Soy Flour and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and beets:
- Both beets and soy flour are high in dietary fiber and potassium.
- Beet has 46.7 times less saturated fat than soy flour.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and beet has 88% less calories than soy flour - beet has 43 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, much lighter in carbs and heavier in fat compared to beets per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Beets | |
|---|---|---|
| Protein | 50% | 14% |
| Carbohydrates | 31% | 83% |
| Fat | 20% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and beet has 69% less carbohydrates than soy flour - beet has 9.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.
dietary fiber
Both beets and soy flour are high in dietary fiber. Soy flour has 471% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Beets and soy flour contain similar amounts of sugar - beet has 6.8g 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 29 times more protein than beet - beet has 1.6g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Beet has 46.7 times less saturated fat than soy flour - beet has 0.03g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than soy flour - beet has 4.9mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Beets and soy flour contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Beets and soy flour contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Beets and soy flour contain similar amounts of Vitamin K - beet has 0.2ug 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 | Beets | |
|---|---|---|
| Thiamin | 1.088 MG | 0.031 MG |
| Riboflavin | 0.28 MG | 0.04 MG |
| Niacin | 2.95 MG | 0.334 MG |
| Pantothenic acid | 1.55 MG | 0.155 MG |
| Vitamin B6 | 1.05 MG | 0.067 MG |
| Folate | 289 UG | 109 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 16 times more calcium than beet - beet has 16mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 925% more iron than beet - beet has 0.8mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both beets and soy flour are high in potassium. Soy flour has 543% more potassium than beet - beet has 325mg 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, both soy flour and beets contain significant amounts of beta-carotene.
| Soy Flour | Beets | |
|---|---|---|
| beta-carotene | 24 UG | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than beet per 100 grams.
| Soy Flour | Beets | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.005 G |
| Total | 0.555 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than beet per 100 grams.
| Soy Flour | Beets | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 0.055 G |
| Total | 3.685 G | 0.055 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.
Soy Flour g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or soy flour contain more calories in 100 grams?Soy flour is high in calories and beet has 90% less calories than soy flour - beet has 43 calories in 100g and soy flour has 372 calories.
Is beets or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 29 times more protein than beet - beet has 1.6g of protein per 100 grams and soy flour has 49.8g of protein.
Does beets or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and beet has 70% fewer carbohydrates than soy flour - beet has 9.6g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in beets 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 beets or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 16 times more calcium than beet - beet has 16mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does beets or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 930% more iron than beet - beet has 0.8mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does beets or soy flour contain more potassium?
Both beets and soy flour are high in potassium. Soy flour has 540% more potassium than beet - beet has 325mg of potassium in 100 grams and soy flour has 2090mg of potassium.