Soy milk vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Soy milk —
Flour 366
Protein (g)
Soy milk 2.78
Flour 51.1
Carbs (g)
Soy milk 3.00
Flour 32.9
Fat (g)
Soy milk 1.96
Flour 3.33
Fiber (g)
Soy milk 0
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 2.78g 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 | Soy milk | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 91.5 g | 6.24 g | +1367% |
| Protein | 2.78 g | 51.1 g | -95% |
| Total lipid (fat) | 1.96 g | 3.33 g | -41% |
| Carbohydrate, by difference | 3.00 g | 32.9 g | -91% |
| Fiber, total dietary | 0 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.044 mg | 0.542 mg | -92% |
| Riboflavin (Vitamin B2) | 0.331 mg | 0.298 mg | +11% |
| Niacin (Vitamin B3) | 0.133 mg | 3.43 mg | -96% |
| Vitamin B-6 — Pyridoxine | 0.036 mg | 0.618 mg | -94% |
| Biotin (Vitamin B7) | 15.8 ug | — | |
| Vitamin B-12 — Cobalamin | 1.33 ug | — | |
| Vitamin D (D2 + D3) | 4.63 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 155 mg | 338 mg | -54% |
| Iron, Fe | 0.367 mg | 7.34 mg | -95% |
| Magnesium, Mg | 17.5 mg | 313 mg | -94% |
| Phosphorus, P | 46.0 mg | 726 mg | -94% |
| Potassium, K | 118 mg | 2480 mg | -95% |
| Sodium, Na | 39.4 mg | 2.00 mg | +1872% |
| Zinc, Zn | 0.264 mg | 4.44 mg | -94% |
| Copper, Cu | 0.096 mg | 1.51 mg | -94% |
| Manganese, Mn | 0.160 mg | 3.81 mg | -96% |
| Selenium, Se | 0 ug | 45.8 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 41 kcal | 366 kcal | -89% |
| Energy (Atwater Specific Factors) | — | 339 kcal | |
| Energy | — | 1530 kj | |
| Nitrogen | 0.444 g | 8.18 g | -95% |
| Ash | 0.750 g | 6.45 g | -88% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Sucrose | 2.58 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Molybdenum, Mo | 32.3 ug | 211 ug | -85% |
| Biotin | 2.16 ug | — | |
| Betaine | — | 2.80 mg | |
| Retinol | 89.4 ug | — | |
| Vitamin D (D2 + D3 — total) | 185 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 4.61 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.020 ug | — | |
| Vitamin K1 — Phylloquinone | 2.80 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Tryptophan (EAA) | 0.034 g | 0.616 g | -94% |
| Threonine (EAA) | 0.100 g | 1.97 g | -95% |
| Isoleucine (EAA, BCAA) | 0.100 g | 2.31 g | -96% |
| Leucine (EAA, BCAA) | 0.200 g | 4.11 g | -95% |
| Lysine (EAA) | 0.200 g | 3.06 g | -93% |
| Methionine (EAA) | 0.033 g | 0.622 g | -95% |
| Phenylalanine (EAA) | 0.157 g | 2.86 g | -95% |
| Tyrosine (conditionally essential) | 0.100 g | 1.74 g | -94% |
| Valine (EAA, BCAA) | 0.101 g | 2.31 g | -96% |
| Arginine (conditionally essential) | 0.200 g | 3.93 g | -95% |
| Histidine (EAA) | 0.100 g | 1.27 g | -92% |
| Alanine | 0.100 g | 2.86 g | -97% |
| Aspartic acid | 0.329 g | 4.98 g | -93% |
| Glutamic acid | 0.486 g | 9.08 g | -95% |
| Glycine (conditionally essential) | 0.100 g | 1.79 g | -94% |
| Proline (conditionally essential) | 0.114 g | 2.84 g | -96% |
| Serine | 0.171 g | 2.70 g | -94% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.049 g | 1.01 g | -95% |
| Daidzein | 0.139 mg | 64.5 mg | -100% |
| Genistein | 0.236 mg | 87.3 mg | -100% |
| Daidzin | 7.96 mg | — | |
| Genistin | 14.7 mg | — | |
| Glycitin | 0.364 mg | — | |
| 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 | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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