Raw Beef vs. Soy Flour
Nutrition comparison of Raw 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
raw beef
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and soy flour:
- Both raw beef and soy flour are high in calories, potassium and protein.
- Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, raw beef contains more Vitamin B12.
- Soy flour has signficantly less trans fat than raw beef.
- Soy flour is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and soy flour are high in calories. Soy flour has 12% more calories than raw beef - raw beef has 332 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, raw beef is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Soy Flour | |
|---|---|---|
| Protein | 18% | 50% |
| Carbohydrates | ~ | 31% |
| Fat | 82% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and raw beef has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than raw beef - soy flour has 16g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and soy flour are high in protein. Soy flour has 247% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and soy flour has 89% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Soy flour has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Soy flour has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and soy flour contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Raw beef and soy flour contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Raw beef and soy flour contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Raw beef and soy flour contain similar amounts of Vitamin K - raw beef has 2.9ug 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, raw beef contains more Vitamin B12. Both raw beef and soy flour contain significant amounts of riboflavin and niacin.
| Raw Beef | Soy Flour | |
|---|---|---|
| Thiamin | 0.044 MG | 1.088 MG |
| Riboflavin | 0.151 MG | 0.28 MG |
| Niacin | 3.382 MG | 2.95 MG |
| Pantothenic acid | 0.395 MG | 1.55 MG |
| Vitamin B6 | 0.278 MG | 1.05 MG |
| Folate | 9 UG | 289 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 10 times more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 400% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both raw beef and soy flour are high in potassium. Soy flour has 859% more potassium than raw beef - raw beef has 218mg 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 raw beef per 100 grams.
| Raw Beef | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.555 G |
| Total | 0.084 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Soy Flour | |
|---|---|---|
| other omega 6 | 0.022 G | 0.025 G |
| linoleic acid | 0.577 G | 3.66 G |
| Total | 0.599 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.
Raw 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 raw beef or soy flour contain more calories in 100 grams?Both raw beef and soy flour are high in calories. Soy flour has 10% more calories than raw beef - raw beef has 332 calories in 100g and soy flour has 372 calories.
Is raw beef or soy flour better for protein?
Both raw beef and soy flour are high in protein. Soy flour has 250% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and soy flour has 49.8g of protein.
Does soy flour or raw beef have more carbohydrates?
By weight, soy flour is high in carbohydrates and raw beef has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and raw beef has no carbs..
Does raw beef or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 10 times more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does raw beef or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 400% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does raw beef or soy flour contain more potassium?
Both raw beef and soy flour are high in potassium. Soy flour has 860% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and soy flour has 2090mg of potassium.