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 3.55
Flour 51.1
Carbs (g)
Soy milk 1.29
Flour 32.9
Fat (g)
Soy milk 2.13
Flour 3.33
Fiber (g)
Soy milk 0
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 3.55g 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 | 92.4 g | 6.24 g | +1381% |
| Protein | 3.55 g | 51.1 g | -93% |
| Total lipid (fat) | 2.13 g | 3.33 g | -36% |
| Carbohydrate, by difference | 1.29 g | 32.9 g | -96% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | 0.557 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.314 g | — | |
| Fatty acids, total monounsaturated | 0.416 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.063 mg | 0.542 mg | -88% |
| Riboflavin (Vitamin B2) | 0.084 mg | 0.298 mg | -72% |
| Niacin (Vitamin B3) | 0.236 mg | 3.43 mg | -93% |
| Vitamin B-6 — Pyridoxine | 0.055 mg | 0.618 mg | -91% |
| Biotin (Vitamin B7) | 19.7 ug | — | |
| Vitamin B-12 — Cobalamin | 0.393 ug | — | |
| Vitamin A, RAE | 58.2 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.156 mg | — | |
| Vitamin D (D2 + D3) | 0.681 ug | — | |
| Minerals | |||
| Calcium, Ca | 101 mg | 338 mg | -70% |
| Iron, Fe | 0.542 mg | 7.34 mg | -93% |
| Magnesium, Mg | 21.5 mg | 313 mg | -93% |
| Phosphorus, P | 68.7 mg | 726 mg | -91% |
| Potassium, K | 158 mg | 2480 mg | -94% |
| Sodium, Na | 34.3 mg | 2.00 mg | +1614% |
| Zinc, Zn | 0.312 mg | 4.44 mg | -93% |
| Copper, Cu | 0.108 mg | 1.51 mg | -93% |
| Manganese, Mn | 0.208 mg | 3.81 mg | -95% |
| Selenium, Se | 1.94 ug | 45.8 ug | -96% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 38 kcal | 366 kcal | -89% |
| Energy (Atwater Specific Factors) | 38 kcal | 339 kcal | -89% |
| Energy | — | 1530 kj | |
| Nitrogen | 0.567 g | 8.18 g | -93% |
| Total fat (NLEA) | 1.88 g | — | |
| Ash | 0.635 g | 6.45 g | -90% |
| Carbohydrate, by summation | 0 g | — | |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Sucrose | 0.557 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Iodine, I | 0 ug | — | |
| Molybdenum, Mo | 58.4 ug | 211 ug | -72% |
| Biotin | 3.34 ug | — | |
| Betaine | — | 2.80 mg | |
| Retinol | 58.2 ug | — | |
| cis-beta-Carotene | 0 ug | — | |
| trans-beta-Carotene | 0 ug | — | |
| Carotene, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| Lycopene | 8.22 ug | — | |
| cis-Lutein/Zeaxanthin | 0.965 ug | — | |
| Zeaxanthin | 7.26 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.42 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.874 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) | 27.2 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0.681 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.218 g | — | |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.073 g | — | |
| SFA 20:0 (Arachidic acid) | 0.006 g | — | |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.007 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 17:1 c | 0.001 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.409 g | — | |
| MUFA 20:1 c | 0.005 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 22:1 n-9 | 0 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.15 g | — | |
| PUFA 18:2 c | 0.988 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.988 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 c | 0.166 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.166 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.0005625 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.0005625 g | — | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:4c | 0 g | — | |
| PUFA 20:5c | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.0008125 g | — | |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.0008125 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.001 g | — | |
| TFA 18:2 t | 0.001 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | 0.046 g | 0.616 g | -92% |
| Threonine (EAA) | 0.128 g | 1.97 g | -93% |
| Isoleucine (EAA, BCAA) | 0.145 g | 2.31 g | -94% |
| Leucine (EAA, BCAA) | 0.249 g | 4.11 g | -94% |
| Lysine (EAA) | 0.221 g | 3.06 g | -93% |
| Methionine (EAA) | 0.046 g | 0.622 g | -93% |
| Phenylalanine (EAA) | 0.175 g | 2.86 g | -94% |
| Tyrosine (conditionally essential) | 0.124 g | 1.74 g | -93% |
| Valine (EAA, BCAA) | 0.142 g | 2.31 g | -94% |
| Arginine (conditionally essential) | 0.269 g | 3.93 g | -93% |
| Histidine (EAA) | 0.097 g | 1.27 g | -92% |
| Alanine | 0.139 g | 2.86 g | -95% |
| Aspartic acid | 0.396 g | 4.98 g | -92% |
| Glutamic acid | 0.619 g | 9.08 g | -93% |
| Glycine (conditionally essential) | 0.141 g | 1.79 g | -92% |
| Proline (conditionally essential) | 13.7 g | 2.84 g | +382% |
| Serine | 0.168 g | 2.70 g | -94% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.058 g | 1.01 g | -94% |
| Daidzein | 0.457 mg | 64.5 mg | -99% |
| Genistein | 0.380 mg | 87.3 mg | -100% |
| Daidzin | 12.9 mg | — | |
| Genistin | 18.8 mg | — | |
| Glycitin | 1.37 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.