Flour vs Soy meal
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Flour 366
Soy meal 337
Protein (g)
Flour 51.1
Soy meal 49.2
Carbs (g)
Flour 32.9
Soy meal 35.9
Fat (g)
Flour 3.33
Soy meal 2.39
Fiber (g)
Flour —
Soy meal —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 49.2g per 100g.
Which has fewer calories?
Soy meal, defatted, raw — 337 vs 366 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 meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 337 kcal | +9% |
| Macronutrients | |||
| Water | 6.24 g | 6.94 g | -10% |
| Protein | 51.1 g | 49.2 g | +4% |
| Total lipid (fat) | 3.33 g | 2.39 g | +39% |
| Carbohydrate, by difference | 32.9 g | 35.9 g | -8% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.268 g | |
| Fatty acids, total monounsaturated | — | 0.409 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.542 mg | 0.691 mg | -22% |
| Riboflavin (Vitamin B2) | 0.298 mg | 0.251 mg | +19% |
| Niacin (Vitamin B3) | 3.43 mg | 2.59 mg | +33% |
| Pantothenic acid (Vitamin B5) | — | 1.98 mg | |
| Vitamin B-6 — Pyridoxine | 0.618 mg | 0.569 mg | +9% |
| Biotin (Vitamin B7) | — | 303 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 2.00 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 338 mg | 244 mg | +39% |
| Iron, Fe | 7.34 mg | 13.7 mg | -46% |
| Magnesium, Mg | 313 mg | 306 mg | +2% |
| Phosphorus, P | 726 mg | 701 mg | +4% |
| Potassium, K | 2480 mg | 2490 mg | = |
| Sodium, Na | 2.00 mg | 3.00 mg | -33% |
| Zinc, Zn | 4.44 mg | 5.06 mg | -12% |
| Copper, Cu | 1.51 mg | 2.00 mg | -25% |
| Manganese, Mn | 3.81 mg | 3.80 mg | = |
| Selenium, Se | 45.8 ug | 3.30 ug | +1288% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 339 kcal | — | |
| Energy | 1530 kj | 1409 kj | +9% |
| Nitrogen | 8.18 g | — | |
| Ash | 6.45 g | 5.58 g | +16% |
| Total dietary fiber (AOAC 2011.25) | 24.3 g | — | |
| Molybdenum, Mo | 211 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 303 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 303 ug | |
| Betaine | 2.80 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 40.0 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0.005 g | |
| SFA 16:0 (Palmitic acid) | — | 0.196 g | |
| SFA 18:0 (Stearic acid) | — | 0.066 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.005 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.404 g | |
| Fatty acids, total polyunsaturated | — | 1.04 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.921 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.123 g | |
| Tryptophan (EAA) | 0.616 g | 0.653 g | -6% |
| Threonine (EAA) | 1.97 g | 1.95 g | +1% |
| Isoleucine (EAA, BCAA) | 2.31 g | 2.18 g | +6% |
| Leucine (EAA, BCAA) | 4.11 g | 3.66 g | +12% |
| Lysine (EAA) | 3.06 g | 2.99 g | +2% |
| Methionine (EAA) | 0.622 g | 0.606 g | +3% |
| Cystine (conditionally essential) | — | 0.724 g | |
| Phenylalanine (EAA) | 2.86 g | 2.35 g | +22% |
| Tyrosine (conditionally essential) | 1.74 g | 1.70 g | +2% |
| Valine (EAA, BCAA) | 2.31 g | 2.24 g | +3% |
| Arginine (conditionally essential) | 3.93 g | 3.49 g | +13% |
| Histidine (EAA) | 1.27 g | 1.21 g | +5% |
| Alanine | 2.86 g | 2.12 g | +35% |
| Aspartic acid | 4.98 g | 5.65 g | -12% |
| Glutamic acid | 9.08 g | 8.70 g | +4% |
| Glycine (conditionally essential) | 1.79 g | 2.08 g | -14% |
| Proline (conditionally essential) | 2.84 g | 2.63 g | +8% |
| Serine | 2.70 g | 2.61 g | +4% |
| Hydroxyproline | 0.176 g | — | |
| Cysteine | 1.01 g | — | |
| Daidzein | 64.5 mg | 80.8 mg | -20% |
| Genistein | 87.3 mg | 115 mg | -24% |
| 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 | 210 mg | -28% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.