Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and soy flour:
Both soy flour and kidney beans are high in calories. Soy flour has 207% more calories than kidney bean - soy flour has 372 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Kidney Beans | Soy Flour | |
---|---|---|
Protein | 26% | 50% |
Carbohydrates | 67% | 31% |
Fat | 7% | 20% |
Alcohol | ~ | ~ |
Soy flour is high in carbohydrates and kidney bean has 32% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
Both soy flour and kidney beans are high in dietary fiber. Soy flour has 167% more dietary fiber than kidney bean - soy flour has 16g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Kidney bean has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and kidney bean does not contain significant amounts.
Both soy flour and kidney beans are high in protein. Soy flour has 513% more protein than kidney bean - soy flour has 49.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Soy flour and kidney beans contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Kidney beans and soy flour contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Soy flour and kidney beans contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Soy flour and kidney beans contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Soy flour and kidney beans contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Kidney Beans | Soy Flour | |
---|---|---|
Thiamin | 0.06 MG | 1.088 MG |
Riboflavin | 0.015 MG | 0.28 MG |
Niacin | 0.417 MG | 2.95 MG |
Pantothenic acid | ~ | 1.55 MG |
Vitamin B6 | 0.113 MG | 1.05 MG |
Folate | 23 UG | 289 UG |
Both soy flour and kidney beans are high in calcium. Soy flour has 391% more calcium than kidney bean - soy flour has 285mg of calcium per 100 grams and kidney bean has 58mg of calcium.
Soy flour is an excellent source of iron and it has 447% more iron than kidney bean - soy flour has 8.2mg of iron per 100 grams and kidney bean has 1.5mg of iron.
Both soy flour and kidney beans are high in potassium. Soy flour has 736% more potassium than kidney bean - soy flour has 2090mg of potassium per 100 grams and kidney bean has 250mg of potassium.
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
Kidney Beans | Soy Flour | |
---|---|---|
alpha linoleic acid | 0.132 G | 0.555 G |
Total | 0.132 G | 0.555 G |
Comparing omega-6 fatty acids, soy flour has more linoleic acid than kidney bean per 100 grams.
Kidney Beans | Soy Flour | |
---|---|---|
linoleic acid | 0.217 G | 3.66 G |
other omega 6 | ~ | 0.025 G |
Total | 0.217 G | 3.685 G |
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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Soy Flour (Soy flour, low-fat) .
Kidney Beans g
()
|
Daily Values (%) |
Soy Flour g
()
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||