Figs vs. Soy Flour

Nutrition comparison of Figs and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of figs versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in figs and soy flour:

  • Both soy flour and figs are high in dietary fiber and potassium.
  • Fig has 20.5 times less saturated fat 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.
Detailed nutritional comparison of figs and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Figs (Figs, raw) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Figs src
Image of Soy Flour src

Calories and Carbs

calories

Soy flour is high in calories and fig has 80% less calories than soy flour - soy flour has 372 calories per 100 grams and fig has 74 calories.

For macronutrient ratios, figs is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Figs has a macronutrient ratio of 4:93:3 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Soy Flour
Protein 4% 50%
Carbohydrates 93% 31%
Fat 3% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and fig has 37% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.

The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.

dietary fiber

Both soy flour and figs are high in dietary fiber. Soy flour has 452% more dietary fiber than fig - soy flour has 16g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Soy flour has 43% less sugar than fig - soy flour has 9.3g of sugar per 100 grams and fig has 16.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 65 times more protein than fig - soy flour has 49.8g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

Fig has 20.5 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and fig has 0.06g of saturated fat.

Vitamins

Vitamin C

Fig has more Vitamin C than soy flour - fig has 2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Soy flour and figs contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.

Vitamin E

Soy flour and figs contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.

Vitamin K

Soy flour and figs contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Figs Soy Flour
Thiamin 0.06 MG 1.088 MG
Riboflavin 0.05 MG 0.28 MG
Niacin 0.4 MG 2.95 MG
Pantothenic acid 0.3 MG 1.55 MG
Vitamin B6 0.113 MG 1.05 MG
Folate 6 UG 289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 714% more calcium than fig - soy flour has 285mg of calcium per 100 grams and fig has 35mg of calcium.

iron

Soy flour is an excellent source of iron and it has 21 times more iron than fig - soy flour has 8.2mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Both soy flour and figs are high in potassium. Soy flour has 801% more potassium than fig - soy flour has 2090mg of potassium per 100 grams and fig has 232mg 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,

Figs Soy Flour
beta-carotene 85 UG 24 UG
lutein + zeaxanthin 9 UG ~

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than fig per 100 grams.

Figs Soy Flour
linoleic acid 0.144 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.144 G 3.685 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Figs or Soy Flour .

Note: The specific food items compared are: Figs (Figs, raw) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does soy flour or figs contain more calories in 100 grams?
Soy flour is high in calories and fig has 80% less calories than soy flour - soy flour has 372 calories in 100g and fig has 74 calories.

Is soy flour or figs better for protein?
Soy flour is a fantastic source of protein and it has 65 times more protein than fig - soy flour has 49.8g of protein per 100 grams and fig has 0.75g of protein.

Does soy flour or figs have more carbohydrates?
By weight, soy flour is high in carbohydrates and fig has 40% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.

Does soy flour or figs contain more calcium?
Soy flour is a rich source of calcium and it has 710% more calcium than fig - soy flour has 285mg of calcium in 100 grams and fig has 35mg of calcium.

Does soy flour or figs contain more iron?
Soy flour is an abundant source of iron and it has 21 times more iron than fig - soy flour has 8.2mg of iron in 100 grams and fig has 0.37mg of iron.

Does soy flour or figs contain more potassium?
Both soy flour and figs are high in potassium. Soy flour has 800% more potassium than fig - soy flour has 2090mg of potassium in 100 grams and fig has 232mg of potassium.