Flour vs Soy flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Flour 366
Soy flour 439
Protein (g)
Flour 51.1
Soy flour 38.1
Carbs (g)
Flour 32.9
Soy flour 30.4
Fat (g)
Flour 3.33
Soy flour 21.9
Fiber (g)
Flour —
Soy flour 9.70
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 38.1g per 100g.
Which has fewer calories?
Flour, soy, defatted — 366 vs 439 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 | Soy flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 439 kcal | -17% |
| Macronutrients | |||
| Water | 6.24 g | 3.81 g | +64% |
| Protein | 51.1 g | 38.1 g | +34% |
| Total lipid (fat) | 3.33 g | 21.9 g | -85% |
| Carbohydrate, by difference | 32.9 g | 30.4 g | +8% |
| Fiber, total dietary | — | 9.70 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 3.16 g | |
| Fatty acids, total monounsaturated | — | 4.83 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.542 mg | 0.412 mg | +32% |
| Riboflavin (Vitamin B2) | 0.298 mg | 0.941 mg | -68% |
| Niacin (Vitamin B3) | 3.43 mg | 3.29 mg | +4% |
| Pantothenic acid (Vitamin B5) | — | 1.21 mg | |
| Vitamin B-6 — Pyridoxine | 0.618 mg | 0.351 mg | +76% |
| Biotin (Vitamin B7) | — | 227 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 6.00 ug | |
| Carotene, beta | — | 73.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 1.98 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 338 mg | 188 mg | +80% |
| Iron, Fe | 7.34 mg | 5.82 mg | +26% |
| Magnesium, Mg | 313 mg | 369 mg | -15% |
| Phosphorus, P | 726 mg | 476 mg | +53% |
| Potassium, K | 2480 mg | 2041 mg | +22% |
| Sodium, Na | 2.00 mg | 12.0 mg | -83% |
| Zinc, Zn | 4.44 mg | 3.58 mg | +24% |
| Copper, Cu | 1.51 mg | 2.22 mg | -32% |
| Manganese, Mn | 3.81 mg | 2.08 mg | +83% |
| Selenium, Se | 45.8 ug | 7.50 ug | +511% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 339 kcal | — | |
| Energy | 1530 kj | 1836 kj | -17% |
| Nitrogen | 8.18 g | — | |
| Ash | 6.45 g | 5.86 g | +10% |
| Total dietary fiber (AOAC 2011.25) | 24.3 g | — | |
| Total Sugars | — | 7.61 g | |
| Molybdenum, Mo | 211 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 227 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 227 ug | |
| Betaine | 2.80 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 122 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 | — | 71.0 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 g | |
| SFA 14:0 (Myristic acid) | — | 0.061 g | |
| SFA 16:0 (Palmitic acid) | — | 2.32 g | |
| SFA 18:0 (Stearic acid) | — | 0.780 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.061 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 4.77 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 | — | 12.3 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 10.9 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 1.46 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 | 0.506 g | +22% |
| Threonine (EAA) | 1.97 g | 1.51 g | +30% |
| Isoleucine (EAA, BCAA) | 2.31 g | 1.69 g | +37% |
| Leucine (EAA, BCAA) | 4.11 g | 2.83 g | +45% |
| Lysine (EAA) | 3.06 g | 2.32 g | +32% |
| Methionine (EAA) | 0.622 g | 0.469 g | +33% |
| Cystine (conditionally essential) | — | 0.561 g | |
| Phenylalanine (EAA) | 2.86 g | 1.82 g | +57% |
| Tyrosine (conditionally essential) | 1.74 g | 1.32 g | +32% |
| Valine (EAA, BCAA) | 2.31 g | 1.74 g | +33% |
| Arginine (conditionally essential) | 3.93 g | 2.70 g | +46% |
| Histidine (EAA) | 1.27 g | 0.938 g | +35% |
| Alanine | 2.86 g | 1.64 g | +74% |
| Aspartic acid | 4.98 g | 4.38 g | +14% |
| Glutamic acid | 9.08 g | 6.74 g | +35% |
| Glycine (conditionally essential) | 1.79 g | 1.61 g | +11% |
| Proline (conditionally essential) | 2.84 g | 2.04 g | +40% |
| Serine | 2.70 g | 2.02 g | +34% |
| Hydroxyproline | 0.176 g | — | |
| Cysteine | 1.01 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 64.5 mg | 89.5 mg | -28% |
| Genistein | 87.3 mg | 85.1 mg | +3% |
| 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 | 165 mg | -9% |
* 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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