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Black beans, canned
Black beans, canned5
VS
Soy flour, full-fat
Soy flour, full-fat5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

Pick Black beans, canned for more fiber, less sugar, less saturated fat, more iron and more vitamin C.

Pick Soy flour, full-fat for more protein, less sodium, more potassium, more calcium and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    6.63 g
    8.71 gWIN
  • Carbohydrate
    18.19 g
    7.35 g
  • Fibermore is better
    WIN7.58 g
    2.21 g
  • Total sugarsless is better
    WIN0.25 g
    1.73 g
  • Total fat
    0.32 g
    4.76 g
  • Saturated fatless is better
    WIN0.08 g
    0.69 g
  • Sodiumless is better
    151.65 mg
    3 mgWIN
  • Potassiummore is better
    338.46 mg
    579.49 mgWIN
  • Calciummore is better
    38.46 mg
    47.47 mgWIN
  • Ironmore is better
    WIN2.09 mg
    1.47 mg
  • Magnesiummore is better
    38.46 mg
    98.85 mgWIN
  • Vitamin Cmore is better
    WIN2.97 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Black beans, canned vs Soy flour, full-fat · Foodatron