Flour vs Soy protein isolate
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Flour 366
Soy protein 335
Protein (g)
Flour 51.1
Soy protein 88.3
Carbs (g)
Flour 32.9
Soy protein 0
Fat (g)
Flour 3.33
Soy protein 3.39
Fiber (g)
Flour —
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 51.1g per 100g.
Which has fewer calories?
Soy protein isolate — 335 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 protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 335 kcal | +9% |
| Macronutrients | |||
| Water | 6.24 g | 4.98 g | +25% |
| Protein | 51.1 g | 88.3 g | -42% |
| Total lipid (fat) | 3.33 g | 3.39 g | -2% |
| Carbohydrate, by difference | 32.9 g | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.422 g | |
| Fatty acids, total monounsaturated | — | 0.645 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.542 mg | 0.176 mg | +208% |
| Riboflavin (Vitamin B2) | 0.298 mg | 0.100 mg | +198% |
| Niacin (Vitamin B3) | 3.43 mg | 1.44 mg | +139% |
| Pantothenic acid (Vitamin B5) | — | 0.060 mg | |
| Vitamin B-6 — Pyridoxine | 0.618 mg | 0.100 mg | +518% |
| Biotin (Vitamin B7) | — | 176 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 191 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 338 mg | 178 mg | +90% |
| Iron, Fe | 7.34 mg | 14.5 mg | -49% |
| Magnesium, Mg | 313 mg | 39.0 mg | +703% |
| Phosphorus, P | 726 mg | 776 mg | -6% |
| Potassium, K | 2480 mg | 81.0 mg | +2962% |
| Sodium, Na | 2.00 mg | 1005 mg | -100% |
| Zinc, Zn | 4.44 mg | 4.03 mg | +10% |
| Copper, Cu | 1.51 mg | 1.60 mg | -6% |
| Manganese, Mn | 3.81 mg | 1.49 mg | +155% |
| Selenium, Se | 45.8 ug | 0.800 ug | +5625% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 339 kcal | — | |
| Energy | 1530 kj | 1401 kj | +9% |
| Nitrogen | 8.18 g | — | |
| Ash | 6.45 g | 3.58 g | +80% |
| Total dietary fiber (AOAC 2011.25) | 24.3 g | — | |
| Total Sugars | — | 0 g | |
| Molybdenum, Mo | 211 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 176 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 176 ug | |
| Betaine | 2.80 mg | — | |
| Vitamin B-12, added | — | 0 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 g | |
| SFA 14:0 (Myristic acid) | — | 0.008 g | |
| SFA 16:0 (Palmitic acid) | — | 0.310 g | |
| SFA 18:0 (Stearic acid) | — | 0.104 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.008 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.637 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 | — | 1.65 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.45 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.195 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 | 1.12 g | -45% |
| Threonine (EAA) | 1.97 g | 3.14 g | -37% |
| Isoleucine (EAA, BCAA) | 2.31 g | 4.25 g | -46% |
| Leucine (EAA, BCAA) | 4.11 g | 6.78 g | -39% |
| Lysine (EAA) | 3.06 g | 5.33 g | -43% |
| Methionine (EAA) | 0.622 g | 1.13 g | -45% |
| Cystine (conditionally essential) | — | 1.05 g | |
| Phenylalanine (EAA) | 2.86 g | 4.59 g | -38% |
| Tyrosine (conditionally essential) | 1.74 g | 3.22 g | -46% |
| Valine (EAA, BCAA) | 2.31 g | 4.10 g | -44% |
| Arginine (conditionally essential) | 3.93 g | 6.67 g | -41% |
| Histidine (EAA) | 1.27 g | 2.30 g | -45% |
| Alanine | 2.86 g | 3.59 g | -20% |
| Aspartic acid | 4.98 g | 10.2 g | -51% |
| Glutamic acid | 9.08 g | 17.5 g | -48% |
| Glycine (conditionally essential) | 1.79 g | 3.60 g | -50% |
| Proline (conditionally essential) | 2.84 g | 4.96 g | -43% |
| Serine | 2.70 g | 4.59 g | -41% |
| Hydroxyproline | 0.176 g | — | |
| Cysteine | 1.01 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 64.5 mg | 30.8 mg | +110% |
| Genistein | 87.3 mg | 57.3 mg | +52% |
| 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 | 91.1 mg | +66% |
* 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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