Beef vs. Soy Flour

Nutrition comparison of Cooked 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 cooked beef versus soy flour (100g each) below using 2020 USDA and NIH data[1].

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

  • Both beef and soy flour are high in calories, iron, potassium and protein.
  • Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, beef contains more Vitamin B12.
  • Soy flour is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of beef and soy flour 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Soy Flour src

Here's an infographic summarizing the nutritional differences between beef and soy flour. marks particularly rich nutrients.


Calories and Carbs

calories

Both beef and soy flour are high in calories. Soy flour has 34% more calories than beef - beef has 277 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, beef is lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Beef has a macronutrient ratio of 38:0:62 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Soy Flour
Protein 38% 50%
Carbohydrates ~ 31%
Fat 62% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and beef has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than beef - soy flour has 16g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Beef has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and beef does not contain significant amounts.

Protein

protein

Both beef and soy flour are high in protein. Soy flour has 96% more protein than beef - beef has 25.4g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Beef is high in saturated fat and soy flour has 82% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Soy flour has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and soy flour does not contain significant amounts.

cholesterol

Soy flour has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Beef and soy flour contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

Beef and soy flour contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Beef and soy flour contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Beef and soy flour contain similar amounts of Vitamin K - beef has 3ug 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, beef contains more Vitamin B12. Both beef and soy flour contain significant amounts of riboflavin and niacin.

Beef Soy Flour
Thiamin 0.051 MG 1.088 MG
Riboflavin 0.176 MG 0.28 MG
Niacin 4.537 MG 2.95 MG
Pantothenic acid 0.658 MG 1.55 MG
Vitamin B6 0.336 MG 1.05 MG
Folate 11 UG 289 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Soy flour is an excellent source of calcium and it has 714% more calcium than beef - beef has 35mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both beef and soy flour are high in iron. Soy flour has 264% more iron than beef - beef has 2.3mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both beef and soy flour are high in potassium. Soy flour has 660% more potassium than beef - beef has 275mg 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 beef per 100 grams.

Beef Soy Flour
alpha linoleic acid 0.056 G 0.555 G
Total 0.056 G 0.555 G

omega 6s

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

Beef Soy Flour
other omega 6 0.013 G 0.025 G
linoleic acid 0.39 G 3.66 G
Total 0.403 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does beef or soy flour contain more calories in 100 grams?
Both beef and soy flour are high in calories. Soy flour has 30% more calories than beef - beef has 277 calories in 100g and soy flour has 372 calories.

Is beef or soy flour better for protein?
Both beef and soy flour are high in protein. Soy flour has 100% more protein than beef - beef has 25.4g of protein per 100 grams and soy flour has 49.8g of protein.

Does soy flour or beef have more carbohydrates?
By weight, soy flour is high in carbohydrates and beef has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and beef has no carbs..

Does beef or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 710% more calcium than beef - beef has 35mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does beef or soy flour contain more iron?
Both beef and soy flour are high in iron. Soy flour has 260% more iron than beef - beef has 2.3mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does beef or soy flour contain more potassium?
Both beef and soy flour are high in potassium. Soy flour has 660% more potassium than beef - beef has 275mg of potassium in 100 grams and soy flour has 2090mg of potassium.