Kidney Beans vs. Soy Flour
Nutrition comparison of Kidney Beans and Soy Flour
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 calcium, calories, dietary fiber, potassium and protein.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
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 Kidney Beans or Soy Flour .
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 % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soy flour or kidney beans contain more calories in 100 grams?Both soy flour and kidney beans are high in calories. Soy flour has 210% more calories than kidney bean - soy flour has 372 calories in 100g and kidney bean has 121 calories.
Is soy flour or kidney beans better for protein?
Both soy flour and kidney beans are high in protein. Soy flour has 510% more protein than kidney bean - soy flour has 49.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Does soy flour or kidney beans have more carbohydrates?
By weight, soy flour is high in carbohydrates and kidney bean has 30% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does soy flour or kidney beans contain more calcium?
Both soy flour and kidney beans are high in calcium. Soy flour has 390% more calcium than kidney bean - soy flour has 285mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does soy flour or kidney beans contain more iron?
Soy flour is an abundant source of iron and it has 450% more iron than kidney bean - soy flour has 8.2mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does soy flour or kidney beans contain more potassium?
Both soy flour and kidney beans are high in potassium. Soy flour has 740% more potassium than kidney bean - soy flour has 2090mg of potassium in 100 grams and kidney bean has 250mg of potassium.