Soy flour vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy flour, defatted is higher in more vitamins & minerals
Calories (kcal)
Soy flour 327
Egg 382
Protein (g)
Soy flour 51.5
Egg 81.1
Carbs (g)
Soy flour 33.9
Egg 7.80
Fat (g)
Soy flour 1.22
Egg 0
Fiber (g)
Soy flour 17.5
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 51.5g per 100g.
Which has fewer calories?
Soy flour, defatted — 327 vs 382 kcal per 100g.
Which is more nutrient-dense?
Soy flour, 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 | Soy flour | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 327 kcal | 382 kcal | -14% |
| Macronutrients | |||
| Water | 7.25 g | 5.80 g | +25% |
| Protein | 51.5 g | 81.1 g | -37% |
| Total lipid (fat) | 1.22 g | 0 g | |
| Carbohydrate, by difference | 33.9 g | 7.80 g | +335% |
| Fiber, total dietary | 17.5 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.136 g | 0 g | |
| Fatty acids, total monounsaturated | 0.208 g | 0 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.698 mg | 0.005 mg | +13860% |
| Riboflavin (Vitamin B2) | 0.253 mg | 2.53 mg | -90% |
| Niacin (Vitamin B3) | 2.61 mg | 0.865 mg | +202% |
| Pantothenic acid (Vitamin B5) | 2.00 mg | 0.775 mg | +157% |
| Vitamin B-6 — Pyridoxine | 0.574 mg | 0.036 mg | +1494% |
| Biotin (Vitamin B7) | 305 ug | 18.0 ug | +1594% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 11.3 mg | 8.40 mg | +35% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.180 ug | -100% |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 24.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.120 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 241 mg | 62.0 mg | +289% |
| Iron, Fe | 9.24 mg | 0.150 mg | +6060% |
| Magnesium, Mg | 290 mg | 88.0 mg | +230% |
| Phosphorus, P | 674 mg | 111 mg | +507% |
| Potassium, K | 2384 mg | 1125 mg | +112% |
| Sodium, Na | 20.0 mg | 1280 mg | -98% |
| Zinc, Zn | 2.46 mg | 0.100 mg | +2360% |
| Copper, Cu | 4.07 mg | 0.114 mg | +3466% |
| Manganese, Mn | 3.02 mg | 0.007 mg | +43014% |
| Selenium, Se | 1.70 ug | 125 ug | -99% |
| Other Nutrients | |||
| Energy | 1367 kj | 1598 kj | -14% |
| Ash | 6.15 g | 5.30 g | +16% |
| Total Sugars | 16.4 g | 5.40 g | +204% |
| Folic acid (Vitamin B9 — synthetic) | 305 ug | 18.0 ug | +1594% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 305 ug | 18.0 ug | +1594% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 40.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.10 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.003 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.100 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.034 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.206 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.533 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.470 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.063 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.683 g | 0.999 g | -32% |
| Threonine (EAA) | 2.04 g | 3.68 g | -45% |
| Isoleucine (EAA, BCAA) | 2.28 g | 4.58 g | -50% |
| Leucine (EAA, BCAA) | 3.83 g | 6.84 g | -44% |
| Lysine (EAA) | 3.13 g | 5.51 g | -43% |
| Methionine (EAA) | 0.634 g | 2.79 g | -77% |
| Cystine (conditionally essential) | 0.757 g | 2.10 g | -64% |
| Phenylalanine (EAA) | 2.45 g | 4.74 g | -48% |
| Tyrosine (conditionally essential) | 1.78 g | 3.15 g | -44% |
| Valine (EAA, BCAA) | 2.35 g | 5.16 g | -55% |
| Arginine (conditionally essential) | 3.65 g | 4.41 g | -17% |
| Histidine (EAA) | 1.27 g | 1.83 g | -31% |
| Alanine | 2.21 g | 4.68 g | -53% |
| Aspartic acid | 5.91 g | 8.25 g | -28% |
| Glutamic acid | 9.11 g | 10.8 g | -15% |
| Glycine (conditionally essential) | 2.17 g | 2.84 g | -24% |
| Proline (conditionally essential) | 2.75 g | 3.15 g | -13% |
| Serine | 2.72 g | 5.59 g | -51% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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