Which has more protein, Flour, soy, full-fat or Soy meal, defatted, raw?

Soy meal, defatted, raw has more protein at 49.2g per 100g, compared to 38.6g for Flour, soy, full-fat.

Which has more calories, Flour, soy, full-fat or Soy meal, defatted, raw?

Flour, soy, full-fat has more calories at 452 kcal per 100g, compared to 337 kcal for Soy meal, defatted, raw.

Is Flour, soy, full-fat healthier than Soy meal, defatted, raw?

Based on vitamin and mineral density, Soy meal, defatted, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Flour vs Soy meal

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Soy meal, defatted, raw is higher in more vitamins & minerals

Calories (kcal)

Flour 452

Soy meal 337

Protein (g)

Flour 38.6

Soy meal 49.2

Carbs (g)

Flour 27.9

Soy meal 35.9

Fat (g)

Flour 20.7

Soy meal 2.39

Fiber (g)

Flour —

Soy meal —

Quick answers

Which has more protein?

Soy meal, defatted, raw — 49.2g vs 38.6g per 100g.

Which has fewer calories?

Soy meal, defatted, raw — 337 vs 452 kcal per 100g.

Which is more nutrient-dense?

Soy meal, defatted, raw 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	452 kcal	337 kcal	+34%
Macronutrients
Water	7.85 g	6.94 g	+13%
Protein	38.6 g	49.2 g	-22%
Total lipid (fat)	20.7 g	2.39 g	+766%
Carbohydrate, by difference	27.9 g	35.9 g	-22%
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)	0.362 mg	0.691 mg	-48%
Riboflavin (Vitamin B2)	0.363 mg	0.251 mg	+45%
Niacin (Vitamin B3)	2.74 mg	2.59 mg	+6%
Pantothenic acid (Vitamin B5)	—	1.98 mg
Vitamin B-6 — Pyridoxine	0.340 mg	0.569 mg	-40%
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	258 mg	244 mg	+6%
Iron, Fe	9.51 mg	13.7 mg	-31%
Magnesium, Mg	254 mg	306 mg	-17%
Phosphorus, P	607 mg	701 mg	-13%
Potassium, K	1860 mg	2490 mg	-25%
Sodium, Na	2.00 mg	3.00 mg	-33%
Zinc, Zn	3.75 mg	5.06 mg	-26%
Copper, Cu	1.09 mg	2.00 mg	-45%
Manganese, Mn	3.16 mg	3.80 mg	-17%
Selenium, Se	14.3 ug	3.30 ug	+333%
Other Nutrients
Energy (Atwater General Factors)	452 kcal	—
Energy (Atwater Specific Factors)	421 kcal	—
Energy	1890 kj	1409 kj	+34%
Nitrogen	6.18 g	—
Ash	4.92 g	5.58 g	-12%
Molybdenum, Mo	314 ug	—
Folic acid (Vitamin B9 — synthetic)	—	303 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	—	303 ug
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)	0.450 g	0.653 g	-31%
Threonine (EAA)	1.48 g	1.95 g	-24%
Isoleucine (EAA, BCAA)	1.74 g	2.18 g	-20%
Leucine (EAA, BCAA)	3.06 g	3.66 g	-16%
Lysine (EAA)	2.14 g	2.99 g	-28%
Methionine (EAA)	0.485 g	0.606 g	-20%
Cystine (conditionally essential)	—	0.724 g
Phenylalanine (EAA)	2.15 g	2.35 g	-8%
Tyrosine (conditionally essential)	1.40 g	1.70 g	-18%
Valine (EAA, BCAA)	1.74 g	2.24 g	-22%
Arginine (conditionally essential)	2.94 g	3.49 g	-16%
Histidine (EAA)	0.950 g	1.21 g	-22%
Alanine	2.14 g	2.12 g	+1%
Aspartic acid	3.76 g	5.65 g	-33%
Glutamic acid	6.80 g	8.70 g	-22%
Glycine (conditionally essential)	1.35 g	2.08 g	-35%
Proline (conditionally essential)	2.13 g	2.63 g	-19%
Serine	2.07 g	2.61 g	-21%
Hydroxyproline	0.207 g	—
Cysteine	0.765 g	—
Daidzein	72.9 mg	80.8 mg	-10%
Genistein	98.8 mg	115 mg	-14%
Isoflavones
Total isoflavones	178 mg	210 mg	-15%

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Flour, soy, full-fat nutrition facts Soy meal, defatted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +333% in Flour, soy, full-fat Thiamin (Vitamin B1) -48% in Flour, soy, full-fat Riboflavin (Vitamin B2) +45% in Flour, soy, full-fat Copper, Cu -45% in Flour, soy, full-fat

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