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Black beans, cooked Leader
Black beans, cooked5
VS
Soy flour, full-fat
Soy flour, full-fat4

Black beans, cooked leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Black beans, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

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

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

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    6.71 g
    8.71 gWIN
  • Carbohydrate
    17.96 g
    7.35 g
  • Fibermore is better
    WIN6.59 g
    2.21 g
  • Total sugarsless is better
    WIN0.24 g
    1.73 g
  • Total fat
    0.41 g
    4.76 g
  • Saturated fatless is better
    WIN0.11 g
    0.69 g
  • Sodiumless is better
    WIN0.76 mg
    3 mg
  • Potassiummore is better
    268.94 mg
    579.49 mgWIN
  • Calciummore is better
    20.45 mg
    47.47 mgWIN
  • Ironmore is better
    WIN1.59 mg
    1.47 mg
  • Magnesiummore is better
    53.03 mg
    98.85 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.

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