Black Beans vs. Soy Flour

Nutrition comparison of Black 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 black beans versus soy flour (100g each) below using 2020 USDA and NIH data[1].

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

  • Both soy flour and black beans are high in dietary fiber and potassium.
  • Black bean has 16.2 times less saturated fat than soy flour.
  • Black bean has 39.5 times less sugar than soy flour.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of black beans 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: Black Beans (Beans, black turtle, mature seeds, canned) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Black Beans src
Image of Soy Flour src

Calories and Carbs

calories

Soy flour is high in calories and black bean has 76% less calories than soy flour - soy flour has 372 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Black beans has a macronutrient ratio of 26:71:3 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Soy Flour
Protein 26% 50%
Carbohydrates 71% 31%
Fat 3% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and black bean has 46% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both soy flour and black beans are high in dietary fiber. Soy flour has 132% more dietary fiber than black bean - soy flour has 16g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Black bean has 39.5 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 726% more protein than black bean - soy flour has 49.8g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Black bean has 16.2 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Black bean has more Vitamin C than soy flour - black bean has 2.7mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

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

Vitamin E

Soy flour and black beans contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Soy flour and black beans contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

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

Black Beans Soy Flour
Thiamin 0.14 MG 1.088 MG
Riboflavin 0.12 MG 0.28 MG
Niacin 0.62 MG 2.95 MG
Pantothenic acid 0.184 MG 1.55 MG
Vitamin B6 0.055 MG 1.05 MG
Folate 61 UG 289 UG

Minerals

calcium

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

iron

Soy flour is an excellent source of iron and it has 332% more iron than black bean - soy flour has 8.2mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both soy flour and black beans are high in potassium. Soy flour has 579% more potassium than black bean - soy flour has 2090mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Black Beans Soy Flour
alpha linoleic acid 0.057 G 0.555 G
Total 0.057 G 0.555 G

omega 6s

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

Black Beans Soy Flour
linoleic acid 0.068 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Soy Flour (Soy flour, low-fat) .

Black Beans 240g

( cup )
Daily Values (%)

Soy Flour 88g

( cup, stirred )
218KCAL 11%
calories 50%
327KCAL 16%
40G 16%
48% carbohydrates
27G 11%
17G 66%
21% dietary fiber
14G 56%
0.55G sugar >999% 8.2G
0.7G 1%
total fat >999%
7.8G 12%
0.18G 1%
saturated fat 511%
1.1G 6%
0.06G monounsaturated fat >999% 1.3G
0.3G polyunsaturated fat >999% 3.7G
922MG 61%
>999% sodium
7.9MG 1%
Vitamins and Minerals
Vitamin A >999%
1.8UG 0.3%
6.5MG 9%
>999% Vitamin C
84MG 8%
calcium 199%
251MG 25%
4.6MG 25%
iron 57%
7.2MG 40%
84MG 27%
magnesium 199%
251MG 81%
739MG 32%
potassium 149%
1839MG 80%
0.34MG 31%
thiamin (Vit B1) 182%
0.96MG 87%
0.29MG 26%
16% riboflavin (Vit B2)
0.25MG 22%
1.5MG 11%
niacin (Vit B3) 73%
2.6MG 19%
0.13MG 10%
Vitamin B6 607%
0.92MG 71%
0.44MG 9%
pantothenic acid (Vit B5) 218%
1.4MG 27%
146UG 37%
folate (Vit B9) 74%
254UG 64%
1.5MG 10%
212% Vitamin E
0.48MG 3%
5.5UG 6%
62% Vitamin K
3.4UG 4%
14G 29%
protein 214%
44G 88%
56MG 13%
choline 202%
169MG 40%
0.46MG 38%
copper 204%
1.4MG 117%
0.56MG 31%
manganese 400%
2.8MG 154%
259MG 37%
phosphorus 129%
594MG 85%
3.1UG 6%
selenium >999%
52UG 94%
1.3MG 16%
zinc 177%
3.6MG 45%
182G >999% Water 4.1G
Starch >999% 4.6G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does soy flour or black beans contain more calories in 100 grams?
Soy flour is high in calories and black bean has 80% less calories than soy flour - soy flour has 372 calories in 100g and black bean has 91 calories.

Is soy flour or black beans better for protein?
Soy flour is a fantastic source of protein and it has 730% more protein than black bean - soy flour has 49.8g of protein per 100 grams and black bean has 6g of protein.

Does soy flour or black beans have more carbohydrates?
By weight, soy flour is high in carbohydrates and black bean has 50% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and black bean has 16.6g of carbohydrates.

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

Does soy flour or black beans contain more iron?
Soy flour is an abundant source of iron and it has 330% more iron than black bean - soy flour has 8.2mg of iron in 100 grams and black bean has 1.9mg of iron.

Does soy flour or black beans contain more potassium?
Both soy flour and black beans are high in potassium. Soy flour has 580% more potassium than black bean - soy flour has 2090mg of potassium in 100 grams and black bean has 308mg of potassium.