Black Beans (Raw)vsFull Fat Soy Flour (Raw)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Full Fat Soy Flour (Raw)
Go with Black Beans (Raw) at just 341 kcal per 100g — 21% fewer calories.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Full Fat Soy Flour (Raw) provides 206mg of calcium per 100g — a much better source for bone health.
Full Fat Soy Flour (Raw) has 6.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 434kcal22% | <0.1kcal |
| Protein | 22g43% | 38g76% | <0.1g |
| Total Fat | 1.4g2% | 21g26% | <0.1g |
| Saturated Fat | 0.37g2% | 3.0g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 32g12% | +31g |
| Dietary Fiber | 16g55% | 9.6g34% | +5.9g |
| Sugars | 2.1g | 7.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 1.9mg13% | <0.1mg |
| Vitamin K | 5.6mcg5% | 70mcg58% | <0.1mcg |
| Vitamin B6 | 0.29mg17% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 345mcg86% | +99mcg |
| Thiamin (B1) | 0.90mg75% | 0.58mg48% | +0.32mg |
| Riboflavin (B2) | 0.19mg15% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 13mg1% | <0.1mg |
| Calcium | 123mg9% | 206mg16% | <0.1mg |
| Iron | 5.0mg28% | 6.4mg35% | <0.1mg |
| Potassium | 1480mg31% | 2520mg54% | <0.1mg |
| Phosphorus | 352mg28% | 494mg40% | <0.1mg |
| Magnesium | 171mg41% | 429mg102% | <0.1mg |
| Zinc | 3.6mg33% | 3.9mg36% | <0.1mg |
| Copper | 0.84mg93% | 2.9mg324% | <0.1mg |
| Manganese | 1.1mg46% | 2.3mg99% | <0.1mg |
| Selenium | 3.2mcg6% | 7.5mcg14% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is moderately lower in calories than Full Fat Soy Flour (Raw), containing 341 kcal compared to 434 kcal per 100g (27% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 21.6g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 20.6g. Black Beans (Raw) has less saturated fat (0.366g vs 2.99g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Full Fat Soy Flour (Raw): 6mcg vs 0mcg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 5.6mcg), Vitamin E (Full Fat Soy Flour (Raw): 1.95mg vs 0.21mg).
Key Minerals: Notable mineral differences include Copper (Full Fat Soy Flour (Raw): 2.92mg vs 0.841mg), Sodium (Full Fat Soy Flour (Raw): 13mg vs 5mg), Magnesium (Full Fat Soy Flour (Raw): 429mg vs 171mg).
Diet Suitability: Both fit a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 21.6g for Black Beans (Raw).
- Which is lower in calories, Black Beans (Raw) or Full Fat Soy Flour (Raw)?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 434 kcal.
- Is Black Beans (Raw) or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Full Fat Soy Flour (Raw)?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 20.6g.
- Which has more fiber, Black Beans (Raw) or Full Fat Soy Flour (Raw)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 9.6g.