Egg White vs. Soy Flour
Nutrition comparison of Egg White and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and soy flour:
- Both egg white and soy flour are high in protein.
- Egg white has 12.1 times less sugar than soy flour.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Soy flour is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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 egg white has 86% less calories than soy flour - egg white has 52 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to soy flour per calorie. Egg white has a macronutrient ratio of 89:5:6 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Soy Flour | |
|---|---|---|
| Protein | 89% | 50% |
| Carbohydrates | 5% | 31% |
| Fat | 6% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and egg white has 98% less carbohydrates than soy flour - egg white has 0.73g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than egg white - soy flour has 16g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 12.1 times less sugar than soy flour - egg white has 0.71g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both egg white and soy flour are high in protein. Soy flour has 357% more protein than egg white - egg white has 10.9g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Egg white has less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Soy flour and egg white contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than egg white - soy flour has 0.55mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Soy flour and egg white contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both egg white and soy flour contain significant amounts of riboflavin.
| Egg White | Soy Flour | |
|---|---|---|
| Thiamin | 0.004 MG | 1.088 MG |
| Riboflavin | 0.439 MG | 0.28 MG |
| Niacin | 0.105 MG | 2.95 MG |
| Pantothenic acid | 0.19 MG | 1.55 MG |
| Vitamin B6 | 0.005 MG | 1.05 MG |
| Folate | 4 UG | 289 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 39 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 101 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 11 times more potassium than egg white - egg white has 163mg of potassium per 100 grams and soy flour has 2090mg of potassium.
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.
Egg White 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 egg white or soy flour contain more calories in 100 grams?Soy flour is high in calories and egg white has 90% less calories than soy flour - egg white has 52 calories in 100g and soy flour has 372 calories.
Is egg white or soy flour better for protein?
Both egg white and soy flour are high in protein. Soy flour has 360% more protein than egg white - egg white has 10.9g of protein per 100 grams and soy flour has 49.8g of protein.
Does egg white or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and egg white has 100% fewer carbohydrates than soy flour - egg white has 0.73g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in egg white comprise of 100% sugar.
Does egg white or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 39 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does egg white or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 101 times more iron than egg white - egg white has 0.08mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does egg white or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 11 times more potassium than egg white - egg white has 163mg of potassium in 100 grams and soy flour has 2090mg of potassium.