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. 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 | ~ | ~ |
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.
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.
Beef has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and beef does not contain significant amounts.
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.
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.
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.
Soy flour has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beef or Soy Flour .
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 % |
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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 % |
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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 | |||