Soy flour vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Soy flour 372
Soy protein 335
Protein (g)
Soy flour 49.8
Soy protein 88.3
Carbs (g)
Soy flour 30.6
Soy protein 0
Fat (g)
Soy flour 8.90
Soy protein 3.39
Fiber (g)
Soy flour 16.0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 49.8g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 372 kcal per 100g.
Which is more nutrient-dense?
Soy flour, low-fat 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 | Soy protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 372 kcal | 335 kcal | +11% |
| Macronutrients | |||
| Water | 4.61 g | 4.98 g | -7% |
| Protein | 49.8 g | 88.3 g | -44% |
| Total lipid (fat) | 8.90 g | 3.39 g | +163% |
| Carbohydrate, by difference | 30.6 g | 0 g | |
| Fiber, total dietary | 16.0 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.29 g | 0.422 g | +206% |
| Fatty acids, total monounsaturated | 1.46 g | 0.645 g | +126% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 1.09 mg | 0.176 mg | +518% |
| Riboflavin (Vitamin B2) | 0.280 mg | 0.100 mg | +180% |
| Niacin (Vitamin B3) | 2.95 mg | 1.44 mg | +105% |
| Pantothenic acid (Vitamin B5) | 1.55 mg | 0.060 mg | +2483% |
| Vitamin B-6 — Pyridoxine | 1.05 mg | 0.100 mg | +950% |
| Biotin (Vitamin B7) | 289 ug | 176 ug | +64% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 192 mg | 191 mg | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| 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) | 0.550 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 285 mg | 178 mg | +60% |
| Iron, Fe | 8.20 mg | 14.5 mg | -43% |
| Magnesium, Mg | 285 mg | 39.0 mg | +631% |
| Phosphorus, P | 675 mg | 776 mg | -13% |
| Potassium, K | 2090 mg | 81.0 mg | +2480% |
| Sodium, Na | 9.00 mg | 1005 mg | -99% |
| Zinc, Zn | 4.10 mg | 4.03 mg | +2% |
| Copper, Cu | 1.60 mg | 1.60 mg | = |
| Manganese, Mn | 3.15 mg | 1.49 mg | +111% |
| Selenium, Se | 58.9 ug | 0.800 ug | +7263% |
| Other Nutrients | |||
| Energy | 1557 kj | 1401 kj | +11% |
| Ash | 6.04 g | 3.58 g | +69% |
| Total Sugars | 9.33 g | 0 g | |
| Starch | 5.25 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 289 ug | 176 ug | +64% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 289 ug | 176 ug | +64% |
| Betaine | 2.80 mg | — | |
| 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 E — Beta-Tocopherol (β-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 6.03 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.61 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.90 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 g | 0.008 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.885 g | 0.310 g | +185% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.355 g | 0.104 g | +241% |
| SFA 20:0 (Arachidic acid) | 0.025 g | — | |
| SFA 22:0 (Behenic acid) | 0.020 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.005 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.008 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.45 g | 0.637 g | +128% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 4.22 g | 1.65 g | +156% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.66 g | 1.45 g | +152% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.555 g | 0.195 g | +185% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 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 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 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) | — | 1.12 g | |
| Threonine (EAA) | — | 3.14 g | |
| Isoleucine (EAA, BCAA) | — | 4.25 g | |
| Leucine (EAA, BCAA) | — | 6.78 g | |
| Lysine (EAA) | — | 5.33 g | |
| Methionine (EAA) | — | 1.13 g | |
| Cystine (conditionally essential) | — | 1.05 g | |
| Phenylalanine (EAA) | — | 4.59 g | |
| Tyrosine (conditionally essential) | — | 3.22 g | |
| Valine (EAA, BCAA) | — | 4.10 g | |
| Arginine (conditionally essential) | — | 6.67 g | |
| Histidine (EAA) | — | 2.30 g | |
| Alanine | — | 3.59 g | |
| Aspartic acid | — | 10.2 g | |
| Glutamic acid | — | 17.5 g | |
| Glycine (conditionally essential) | — | 3.60 g | |
| Proline (conditionally essential) | — | 4.96 g | |
| Serine | — | 4.59 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 30.8 mg | |
| Genistein | — | 57.3 mg | |
| Isoflavones | |||
| Total isoflavones | — | 91.1 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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