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Black beans, cooked
Black beans, cooked3
VS
Soy flour, full-fat Leader
Soy flour, full-fat6

Soy flour, full-fat leads 6–3 · 9 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Soy flour, full-fat comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Black beans, cooked for less sugar, less saturated fat and less sodium.

Pick Soy flour, full-fat for more protein, more fiber, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    132 kcal
    434 kcal
  • Proteinmore is better
    8.86 g
    37.81 gWIN
  • Carbohydrate
    23.71 g
    31.92 g
  • Fibermore is better
    8.7 g
    9.6 gWIN
  • Total sugarsless is better
    WIN0.32 g
    7.5 g
  • Total fat
    0.54 g
    20.65 g
  • Saturated fatless is better
    WIN0.14 g
    2.99 g
  • Sodiumless is better
    WIN1 mg
    13 mg
  • Potassiummore is better
    355 mg
    2515 mgWIN
  • Calciummore is better
    27 mg
    206 mgWIN
  • Ironmore is better
    2.1 mg
    6.37 mgWIN
  • Magnesiummore is better
    70 mg
    429 mgWIN
  • Vitamin Cmore is better
    0 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.