Banana vs. Soy Flour
Nutrition comparison of Banana and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and soy flour:
- Both soy flour and banana are high in dietary fiber and potassium.
- Banana has 10.5 times less saturated fat than soy flour.
- Banana has signficantly more Vitamin C than soy flour.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and banana has 76% less calories than soy flour - soy flour has 372 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Banana has a macronutrient ratio of 5:93:3 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Soy Flour | |
|---|---|---|
| Protein | 5% | 50% |
| Carbohydrates | 93% | 31% |
| Fat | 3% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and banana has 25% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both soy flour and banana are high in dietary fiber. Soy flour has 515% more dietary fiber than banana - soy flour has 16g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Soy flour and banana contain similar amounts of sugar - soy flour has 9.3g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 44 times more protein than banana - soy flour has 49.8g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 10.5 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than soy flour - banana has 8.7mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and banana contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Soy flour and banana contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Soy flour and banana contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Banana | Soy Flour | |
|---|---|---|
| Thiamin | 0.031 MG | 1.088 MG |
| Riboflavin | 0.073 MG | 0.28 MG |
| Niacin | 0.665 MG | 2.95 MG |
| Pantothenic acid | 0.334 MG | 1.55 MG |
| Vitamin B6 | 0.367 MG | 1.05 MG |
| Folate | 20 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 56 times more calcium than banana - soy flour has 285mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Soy flour is an excellent source of iron and it has 30 times more iron than banana - soy flour has 8.2mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both soy flour and banana are high in potassium. Soy flour has 484% more potassium than banana - soy flour has 2090mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both banana and soy flour contain significant amounts of beta-carotene.
| Banana | Soy Flour | |
|---|---|---|
| beta-carotene | 26 UG | 24 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.555 G |
| Total | 0.027 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than banana per 100 grams.
| Banana | Soy Flour | |
|---|---|---|
| linoleic acid | 0.046 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.046 G | 3.685 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Banana g
()
|
Daily Values (%) |
Soy Flour g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soy flour or banana contain more calories in 100 grams?Soy flour is high in calories and banana has 80% less calories than soy flour - soy flour has 372 calories in 100g and banana has 89 calories.
Is soy flour or banana better for protein?
Soy flour is a fantastic source of protein and it has 44 times more protein than banana - soy flour has 49.8g of protein per 100 grams and banana has 1.1g of protein.
Does soy flour or banana have more carbohydrates?
By weight, soy flour is high in carbohydrates and banana has 30% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does soy flour or banana contain more calcium?
Soy flour is a rich source of calcium and it has 56 times more calcium than banana - soy flour has 285mg of calcium in 100 grams and banana has 5mg of calcium.
Does soy flour or banana contain more iron?
Soy flour is an abundant source of iron and it has 30 times more iron than banana - soy flour has 8.2mg of iron in 100 grams and banana has 0.26mg of iron.
Does soy flour or banana contain more potassium?
Both soy flour and banana are high in potassium. Soy flour has 480% more potassium than banana - soy flour has 2090mg of potassium in 100 grams and banana has 358mg of potassium.