Pinto Beans vs. Soy Flour
Nutrition comparison of Pinto 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
pinto beans
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and soy flour:
- Both soy flour and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Pinto bean has 16.2 times less sugar than soy flour.
- Pinto bean has 7.1 times less saturated fat than soy flour.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of iron and protein.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soy flour and pinto beans are high in calories. Soy flour has 226% more calories than pinto bean - soy flour has 372 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Soy Flour | |
|---|---|---|
| Protein | 24% | 50% |
| Carbohydrates | 69% | 31% |
| Fat | 7% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and pinto bean has 34% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both soy flour and pinto beans are high in dietary fiber. Soy flour has 191% more dietary fiber than pinto bean - soy flour has 16g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto bean has 16.2 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 613% more protein than pinto bean - soy flour has 49.8g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has 7.1 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and soy flour contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and pinto beans contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than pinto bean - soy flour has 0.55mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Soy flour and pinto beans contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pinto Beans | Soy Flour | |
|---|---|---|
| Thiamin | 0.052 MG | 1.088 MG |
| Riboflavin | 0.019 MG | 0.28 MG |
| Niacin | 0.272 MG | 2.95 MG |
| Pantothenic acid | ~ | 1.55 MG |
| Vitamin B6 | ~ | 1.05 MG |
| Folate | 24 UG | 289 UG |
Minerals
calcium
Both soy flour and pinto beans are high in calcium. Soy flour has 352% more calcium than pinto bean - soy flour has 285mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Soy flour is an excellent source of iron and it has 517% more iron than pinto bean - soy flour has 8.2mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both soy flour and pinto beans are high in potassium. Soy flour has 663% more potassium than pinto bean - soy flour has 2090mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than pinto bean per 100 grams.
| Pinto Beans | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.555 G |
| Total | 0.158 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Soy Flour | |
|---|---|---|
| linoleic acid | 0.115 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.115 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.
Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Soy Flour (Soy flour, low-fat) .
Pinto 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% |
|
G % | |
| G % |
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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 % |
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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 % |
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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% |
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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% |
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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% |
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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% |
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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 pinto beans contain more calories in 100 grams?Both soy flour and pinto beans are high in calories. Soy flour has 230% more calories than pinto bean - soy flour has 372 calories in 100g and pinto bean has 114 calories.
Is soy flour or pinto beans better for protein?
Soy flour is a fantastic source of protein and it has 610% more protein than pinto bean - soy flour has 49.8g of protein per 100 grams and pinto bean has 7g of protein.
Does soy flour or pinto beans have more carbohydrates?
By weight, soy flour is high in carbohydrates and pinto bean has 30% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does soy flour or pinto beans contain more calcium?
Both soy flour and pinto beans are high in calcium. Soy flour has 350% more calcium than pinto bean - soy flour has 285mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does soy flour or pinto beans contain more iron?
Soy flour is an abundant source of iron and it has 520% more iron than pinto bean - soy flour has 8.2mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does soy flour or pinto beans contain more potassium?
Both soy flour and pinto beans are high in potassium. Soy flour has 660% more potassium than pinto bean - soy flour has 2090mg of potassium in 100 grams and pinto bean has 274mg of potassium.