Kidney Beans (Raw)vsFull Fat Soy Flour (Raw)
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Full Fat Soy Flour (Raw)
Go with Kidney Beans (Raw) at just 337 kcal per 100g — 22% 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.
Kidney 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.
⚠️Things to Watch
Kidney 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 Kidney Red | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 434kcal22% | <0.1kcal |
| Protein | 23g45% | 38g76% | <0.1g |
| Total Fat | 1.1g1% | 21g26% | <0.1g |
| Saturated Fat | 0.15g1% | 3.0g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 32g12% | +29g |
| Dietary Fiber | 15g54% | 9.6g34% | +5.6g |
| Sugars | 2.1g | 7.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 4.5mg5% | 0mg0% | +4.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 1.9mg13% | <0.1mg |
| Vitamin K | 5.6mcg5% | 70mcg58% | <0.1mcg |
| Vitamin B6 | 0.40mg23% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 345mcg86% | +49mcg |
| Thiamin (B1) | 0.61mg51% | 0.58mg48% | +<0.1mg |
| Riboflavin (B2) | 0.21mg17% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 13mg1% | <0.1mg |
| Calcium | 83mg6% | 206mg16% | <0.1mg |
| Iron | 6.7mg37% | 6.4mg35% | +0.32mg |
| Potassium | 1360mg29% | 2520mg54% | <0.1mg |
| Phosphorus | 406mg32% | 494mg40% | <0.1mg |
| Magnesium | 138mg33% | 429mg102% | <0.1mg |
| Zinc | 2.8mg25% | 3.9mg36% | <0.1mg |
| Copper | 0.70mg78% | 2.9mg324% | <0.1mg |
| Manganese | 1.1mg48% | 2.3mg99% | <0.1mg |
| Selenium | 3.2mcg6% | 7.5mcg14% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is moderately lower in calories than Full Fat Soy Flour (Raw), containing 337 kcal compared to 434 kcal per 100g (29% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 22.5g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Kidney Beans (Raw) is the leaner option with 1.06g of total fat per 100g compared to 20.6g. Kidney Beans (Raw) has less saturated fat (0.154g vs 2.99g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Full Fat Soy Flour (Raw): 6mcg vs 0mcg), Vitamin C (Kidney Beans (Raw): 4.5mg vs 0mg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 5.6mcg).
Key Minerals: Notable mineral differences include Copper (Full Fat Soy Flour (Raw): 2.92mg vs 0.699mg), Magnesium (Full Fat Soy Flour (Raw): 429mg vs 138mg), Calcium (Full Fat Soy Flour (Raw): 206mg vs 83mg).
Diet Suitability: Both fit a high-protein diet. Kidney Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Kidney Beans
More with Full Fat Soy Flour
❓Frequently Asked Questions
- Which has more protein, Kidney Beans (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 22.5g for Kidney Beans (Raw).
- Which is lower in calories, Kidney Beans (Raw) or Full Fat Soy Flour (Raw)?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 434 kcal.
- Is Kidney Beans (Raw) or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Full Fat Soy Flour (Raw)?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 20.6g.
- Which has more fiber, Kidney Beans (Raw) or Full Fat Soy Flour (Raw)?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 9.6g.