Beef vs. Soy Flour
Nutrition comparison of Cooked Beef and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and soy flour:
- Both beef and soy flour are high in calories, iron, potassium and protein.
- Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, beef contains more Vitamin B12.
- Soy flour is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and soy flour are high in calories. Soy flour has 34% more calories than beef - beef has 277 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, beef is lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Beef has a macronutrient ratio of 38:0:62 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Soy Flour | |
|---|---|---|
| Protein | 38% | 50% |
| Carbohydrates | ~ | 31% |
| Fat | 62% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and beef has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than beef - soy flour has 16g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and soy flour are high in protein. Soy flour has 96% more protein than beef - beef has 25.4g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Beef is high in saturated fat and soy flour has 82% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Soy flour has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Soy flour has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Beef and soy flour contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Beef and soy flour contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Beef and soy flour contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Beef and soy flour contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, beef contains more Vitamin B12. Both beef and soy flour contain significant amounts of riboflavin and niacin.
| Beef | Soy Flour | |
|---|---|---|
| Thiamin | 0.051 MG | 1.088 MG |
| Riboflavin | 0.176 MG | 0.28 MG |
| Niacin | 4.537 MG | 2.95 MG |
| Pantothenic acid | 0.658 MG | 1.55 MG |
| Vitamin B6 | 0.336 MG | 1.05 MG |
| Folate | 11 UG | 289 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 714% more calcium than beef - beef has 35mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both beef and soy flour are high in iron. Soy flour has 264% more iron than beef - beef has 2.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both beef and soy flour are high in potassium. Soy flour has 660% more potassium than beef - beef has 275mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.555 G |
| Total | 0.056 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than beef per 100 grams.
| Beef | Soy Flour | |
|---|---|---|
| other omega 6 | 0.013 G | 0.025 G |
| linoleic acid | 0.39 G | 3.66 G |
| Total | 0.403 G | 3.685 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.
Cooked Beef g
()
|
Daily Values (%) |
Soy Flour 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 beef or soy flour contain more calories in 100 grams?Both beef and soy flour are high in calories. Soy flour has 30% more calories than beef - beef has 277 calories in 100g and soy flour has 372 calories.
Is beef or soy flour better for protein?
Both beef and soy flour are high in protein. Soy flour has 100% more protein than beef - beef has 25.4g of protein per 100 grams and soy flour has 49.8g of protein.
Does soy flour or beef have more carbohydrates?
By weight, soy flour is high in carbohydrates and beef has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and beef has no carbs..
Does beef or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 710% more calcium than beef - beef has 35mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does beef or soy flour contain more iron?
Both beef and soy flour are high in iron. Soy flour has 260% more iron than beef - beef has 2.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does beef or soy flour contain more potassium?
Both beef and soy flour are high in potassium. Soy flour has 660% more potassium than beef - beef has 275mg of potassium in 100 grams and soy flour has 2090mg of potassium.