Dates vs. Soy Flour
Nutrition comparison of Dates and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and soy flour:
- Both dates and soy flour are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Soy flour has more thiamin, riboflavin, Vitamin B6 and folate.
- Soy flour is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and soy flour are high in calories. Soy flour has 34% more calories than date - date has 277 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Dates has a macronutrient ratio of 2:98:0 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Soy Flour | |
|---|---|---|
| Protein | 2% | 50% |
| Carbohydrates | 98% | 31% |
| Fat | ~ | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and soy flour are high in carbohydrates. Date has 145% more carbohydrates than soy flour - date has 75g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both dates and soy flour are high in dietary fiber. Soy flour has 139% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Date is high in sugar and soy flour has 86% less sugar than date - date has 66.5g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 26 times more protein than date - date has 1.8g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Date has less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Dates and soy flour contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Soy flour has more Vitamin E than date - soy flour has 0.55mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and soy flour contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, Vitamin B6 and folate. Both dates and soy flour contain significant amounts of niacin and pantothenic acid.
| Dates | Soy Flour | |
|---|---|---|
| Thiamin | 0.05 MG | 1.088 MG |
| Riboflavin | 0.06 MG | 0.28 MG |
| Niacin | 1.61 MG | 2.95 MG |
| Pantothenic acid | 0.805 MG | 1.55 MG |
| Vitamin B6 | 0.249 MG | 1.05 MG |
| Folate | 15 UG | 289 UG |
Minerals
calcium
Both dates and soy flour are high in calcium. Soy flour has 345% more calcium than date - date has 64mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 811% more iron than date - date has 0.9mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both dates and soy flour are high in potassium. Soy flour has 200% more potassium than date - date has 696mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Antioxidants and Phytonutrients
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.
Dates 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 dates or soy flour contain more calories in 100 grams?Both dates and soy flour are high in calories. Soy flour has 30% more calories than date - date has 277 calories in 100g and soy flour has 372 calories.
Is dates or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 26 times more protein than date - date has 1.8g of protein per 100 grams and soy flour has 49.8g of protein.
Does dates or soy flour have more carbohydrates?
By weight, both dates and soy flour are high in carbohydrates. date has 150% more carbohydrates than soy flour - date has 75g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does dates or soy flour contain more calcium?
Both dates and soy flour are high in calcium. Soy flour has 350% more calcium than date - date has 64mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does dates or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 810% more iron than date - date has 0.9mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does dates or soy flour contain more potassium?
Both dates and soy flour are high in potassium. Soy flour has 200% more potassium than date - date has 696mg of potassium in 100 grams and soy flour has 2090mg of potassium.