Soy Flour vs. Green Bean

Nutrition comparison of Soy Flour and Green Bean

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

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

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

  • Both green bean and soy flour are high in dietary fiber and potassium.
  • Green bean has 24.8 times less saturated fat than soy flour.
  • Green bean has 65% less sugar than soy flour.
  • Green bean 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, iron and protein.
Detailed nutritional comparison of soy flour and green bean 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 Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Green Bean src

Calories and Carbs

calories

Soy flour is high in calories and green bean has 92% less calories than soy flour - green bean has 31 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 green bean per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Green Bean
Protein 50% 20%
Carbohydrates 31% 76%
Fat 20% 5%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and green bean has 77% less carbohydrates than soy flour - green bean has 7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Both green bean and soy flour are high in dietary fiber. Soy flour has 493% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Green bean has 65% less sugar than soy flour - green bean has 3.3g 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 26 times more protein than green bean - green bean has 1.8g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Green bean has 24.8 times less saturated fat than soy flour - green bean has 0.05g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has more Vitamin C than soy flour - green bean has 12.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Green bean has 16 times more Vitamin A than soy flour - green bean has 35ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Green bean and soy flour contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Green bean has 10 times more Vitamin K than soy flour - green bean has 43ug 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 Green Bean
Thiamin 1.088 MG 0.082 MG
Riboflavin 0.28 MG 0.104 MG
Niacin 2.95 MG 0.734 MG
Pantothenic acid 1.55 MG 0.225 MG
Vitamin B6 1.05 MG 0.141 MG
Folate 289 UG 33 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 670% more calcium than green bean - green bean has 37mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 696% more iron than green bean - green bean has 1mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both green bean and soy flour are high in potassium. Soy flour has 891% more potassium than green bean - green bean has 211mg 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 Green Bean
beta-carotene 24 UG 379 UG
alpha-carotene ~ 69 UG
lutein + zeaxanthin ~ 640 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Green Bean
alpha linoleic acid 0.555 G 0.069 G
Total 0.555 G 0.069 G

omega 6s

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

Soy Flour Green Bean
other omega 6 0.025 G ~
linoleic acid 3.66 G 0.044 G
Total 3.685 G 0.044 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 Green Bean (Beans, snap, green, raw) .

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FAQ

Does green bean or soy flour contain more calories in 100 grams?
Soy flour is high in calories and green bean has 90% less calories than soy flour - green bean has 31 calories in 100g and soy flour has 372 calories.

Is green bean or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 26 times more protein than green bean - green bean has 1.8g of protein per 100 grams and soy flour has 49.8g of protein.

Does green bean or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and green bean has 80% fewer carbohydrates than soy flour - green bean has 7g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does green bean or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 670% more calcium than green bean - green bean has 37mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does green bean or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 700% more iron than green bean - green bean has 1mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does green bean or soy flour contain more potassium?
Both green bean and soy flour are high in potassium. Soy flour has 890% more potassium than green bean - green bean has 211mg of potassium in 100 grams and soy flour has 2090mg of potassium.