Milk vs. Soy Flour
Nutrition comparison of Milk and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and soy flour:
- Both milk and soy flour are high in calcium.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Soy flour is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 87% less calories than soy flour - milk has 50 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, milk is much lighter in protein, heavier in carbs and heavier in fat compared to soy flour per calorie. Milk has a macronutrient ratio of 27:38:35 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Soy Flour | |
|---|---|---|
| Protein | 27% | 50% |
| Carbohydrates | 38% | 31% |
| Fat | 35% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and milk has 84% less carbohydrates than soy flour - milk has 4.8g 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 milk comprise of 100% sugar.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than milk - soy flour has 16g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has 46% less sugar than soy flour - milk has 5.1g 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 14 times more protein than milk - milk has 3.3g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Milk and soy flour contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both milk and soy flour are low in trans fat - milk has 0.09g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Both milk and soy flour are low in cholesterol - milk has 8mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin C
Milk and soy flour contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Milk has 26 times more Vitamin A than soy flour - milk has 55ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than soy flour - milk has 49iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Milk and soy flour contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Milk and soy flour contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and soy flour contain significant amounts of riboflavin.
| Milk | Soy Flour | |
|---|---|---|
| Thiamin | 0.039 MG | 1.088 MG |
| Riboflavin | 0.185 MG | 0.28 MG |
| Niacin | 0.092 MG | 2.95 MG |
| Pantothenic acid | 0.356 MG | 1.55 MG |
| Vitamin B6 | 0.038 MG | 1.05 MG |
| Folate | 5 UG | 289 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both milk and soy flour are high in calcium. Soy flour has 138% more calcium than milk - milk has 120mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 409 times more iron than milk - milk has 0.02mg 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 13 times more potassium than milk - milk has 140mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.555 G |
| Total | 0.008 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than milk per 100 grams.
| Milk | Soy Flour | |
|---|---|---|
| other omega 6 | 0.004 G | 0.025 G |
| linoleic acid | 0.062 G | 3.66 G |
| Total | 0.066 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.
Milk 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 milk or soy flour contain more calories in 100 grams?Soy flour is high in calories and milk has 90% less calories than soy flour - milk has 50 calories in 100g and soy flour has 372 calories.
Is milk or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 14 times more protein than milk - milk has 3.3g of protein per 100 grams and soy flour has 49.8g of protein.
Does milk or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and milk has 80% fewer carbohydrates than soy flour - milk has 4.8g 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 milk comprise of 100% sugar.
Does milk or soy flour contain more calcium?
Both milk and soy flour are high in calcium. Soy flour has 140% more calcium than milk - milk has 120mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does milk or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 409 times more iron than milk - milk has 0.02mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does milk or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 13 times more potassium than milk - milk has 140mg of potassium in 100 grams and soy flour has 2090mg of potassium.