Flour vs Bacon bits
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Flour 366
Bacon bits 476
Protein (g)
Flour 51.1
Bacon bits 32.0
Carbs (g)
Flour 32.9
Bacon bits 28.6
Fat (g)
Flour 3.33
Bacon bits 25.9
Fiber (g)
Flour —
Bacon bits 10.2
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 32.0g per 100g.
Which has fewer calories?
Flour, soy, defatted — 366 vs 476 kcal per 100g.
Which is more nutrient-dense?
Flour, soy, defatted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Flour | Bacon bits | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 476 kcal | -23% |
| Macronutrients | |||
| Water | 6.24 g | 8.00 g | -22% |
| Protein | 51.1 g | 32.0 g | +60% |
| Total lipid (fat) | 3.33 g | 25.9 g | -87% |
| Carbohydrate, by difference | 32.9 g | 28.6 g | +15% |
| Fiber, total dietary | — | 10.2 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 4.05 g | |
| Fatty acids, total monounsaturated | — | 6.22 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 1.90 mg | |
| Thiamin (Vitamin B1) | 0.542 mg | 0.600 mg | -10% |
| Riboflavin (Vitamin B2) | 0.298 mg | 0.070 mg | +326% |
| Niacin (Vitamin B3) | 3.43 mg | 1.60 mg | +114% |
| Vitamin B-6 — Pyridoxine | 0.618 mg | 0.080 mg | +672% |
| Biotin (Vitamin B7) | — | 127 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 135 mg | |
| Vitamin B-12 — Cobalamin | — | 1.20 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 6.90 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 338 mg | 101 mg | +235% |
| Iron, Fe | 7.34 mg | 0.720 mg | +919% |
| Magnesium, Mg | 313 mg | 95.0 mg | +229% |
| Phosphorus, P | 726 mg | 217 mg | +235% |
| Potassium, K | 2480 mg | 145 mg | +1610% |
| Sodium, Na | 2.00 mg | 1770 mg | -100% |
| Zinc, Zn | 4.44 mg | 1.87 mg | +137% |
| Copper, Cu | 1.51 mg | 0.539 mg | +180% |
| Manganese, Mn | 3.81 mg | — | |
| Selenium, Se | 45.8 ug | 7.40 ug | +519% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 339 kcal | — | |
| Energy | 1530 kj | 1989 kj | -23% |
| Nitrogen | 8.18 g | — | |
| Ash | 6.45 g | 5.50 g | +17% |
| Total dietary fiber (AOAC 2011.25) | 24.3 g | — | |
| Total Sugars | — | 0 g | |
| Molybdenum, Mo | 211 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 127 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 127 ug | |
| Betaine | 2.80 mg | — | |
| Vitamin B-12, added | — | 1.20 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.215 g | |
| SFA 14:0 (Myristic acid) | — | 0.143 g | |
| SFA 16:0 (Palmitic acid) | — | 2.67 g | |
| SFA 18:0 (Stearic acid) | — | 1.03 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 6.22 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 13.5 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 12.1 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 1.48 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.616 g | — | |
| Threonine (EAA) | 1.97 g | — | |
| Isoleucine (EAA, BCAA) | 2.31 g | — | |
| Leucine (EAA, BCAA) | 4.11 g | — | |
| Lysine (EAA) | 3.06 g | — | |
| Methionine (EAA) | 0.622 g | — | |
| Phenylalanine (EAA) | 2.86 g | — | |
| Tyrosine (conditionally essential) | 1.74 g | — | |
| Valine (EAA, BCAA) | 2.31 g | — | |
| Arginine (conditionally essential) | 3.93 g | — | |
| Histidine (EAA) | 1.27 g | — | |
| Alanine | 2.86 g | — | |
| Aspartic acid | 4.98 g | — | |
| Glutamic acid | 9.08 g | — | |
| Glycine (conditionally essential) | 1.79 g | — | |
| Proline (conditionally essential) | 2.84 g | — | |
| Serine | 2.70 g | — | |
| Hydroxyproline | 0.176 g | — | |
| Cysteine | 1.01 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 64.5 mg | 64.4 mg | = |
| Genistein | 87.3 mg | 45.8 mg | +91% |
| Choline | |||
| Choline from glycerophoshocholine | 7.00 mg | — | |
| Choline from phosphatidylcholine | 63.0 mg | — | |
| Choline from phosphocholine | 1.50 mg | — | |
| Choline from sphingomyelin | 0.800 mg | — | |
| Free Choline | 120 mg | — | |
| Total Choline | 190 mg | — | |
| Isoflavones | |||
| Total isoflavones | 151 mg | 119 mg | +27% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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