Soy Flour vs. White Beans

Nutrition comparison of Soy Flour and White Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy flour versus white beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy flour and white beans:

  • Both soy flour and white beans are high in calcium, calories, dietary fiber, iron and potassium.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour is an excellent source of protein.
  • White bean has 16.4 times less saturated fat than soy flour.
  • White bean has 31.1 times less sugar than soy flour.
Detailed nutritional comparison of soy flour and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of White Beans src

Calories and Carbs

calories

Both soy flour and white beans are high in calories. Soy flour has 226% more calories than white bean - soy flour has 372 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, soy flour is much heavier in protein, much lighter in carbs and heavier in fat compared to white beans per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour White Beans
Protein 50% 25%
Carbohydrates 31% 73%
Fat 20% 2%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and white bean has 31% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both soy flour and white beans are high in dietary fiber. Soy flour has 233% more dietary fiber than white bean - soy flour has 16g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White bean has 31.1 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 586% more protein than white bean - soy flour has 49.8g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

White bean has 16.4 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin A

Soy flour and white beans contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin E

Soy flour and white beans contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Soy flour and white beans contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Soy Flour White Beans
Thiamin 1.088 MG 0.096 MG
Riboflavin 0.28 MG 0.037 MG
Niacin 2.95 MG 0.113 MG
Pantothenic acid 1.55 MG 0.185 MG
Vitamin B6 1.05 MG 0.075 MG
Folate 289 UG 65 UG

Minerals

calcium

Both soy flour and white beans are high in calcium. Soy flour has 290% more calcium than white bean - soy flour has 285mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both soy flour and white beans are high in iron. Soy flour has 174% more iron than white bean - soy flour has 8.2mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both soy flour and white beans are high in potassium. Soy flour has 360% more potassium than white bean - soy flour has 2090mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than white bean per 100 grams.

Soy Flour White Beans
alpha linoleic acid 0.555 G 0.056 G
Total 0.555 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than white bean per 100 grams.

Soy Flour White Beans
other omega 6 0.025 G ~
linoleic acid 3.66 G 0.067 G
Total 3.685 G 0.067 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: Soy Flour (Soy flour, low-fat) and White Beans (Beans, white, mature seeds, canned) .

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FAQ

Does soy flour or white beans contain more calories in 100 grams?
Both soy flour and white beans are high in calories. Soy flour has 230% more calories than white bean - soy flour has 372 calories in 100g and white bean has 114 calories.

Is soy flour or white beans better for protein?
Soy flour is a fantastic source of protein and it has 590% more protein than white bean - soy flour has 49.8g of protein per 100 grams and white bean has 7.3g of protein.

Does soy flour or white beans have more carbohydrates?
By weight, soy flour is high in carbohydrates and white bean has 30% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does soy flour or white beans contain more calcium?
Both soy flour and white beans are high in calcium. Soy flour has 290% more calcium than white bean - soy flour has 285mg of calcium in 100 grams and white bean has 73mg of calcium.

Does soy flour or white beans contain more iron?
Both soy flour and white beans are high in iron. Soy flour has 170% more iron than white bean - soy flour has 8.2mg of iron in 100 grams and white bean has 3mg of iron.

Does soy flour or white beans contain more potassium?
Both soy flour and white beans are high in potassium. Soy flour has 360% more potassium than white bean - soy flour has 2090mg of potassium in 100 grams and white bean has 454mg of potassium.