Soy Flour vs. Okra
Nutrition comparison of Soy Flour and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and okra:
- Both okra and soy flour are high in calcium, dietary fiber and potassium.
- Okra has 48.6 times less saturated fat than soy flour.
- Okra has 5.3 times less sugar than soy flour.
- Okra is an excellent source of Vitamin C.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of iron and protein.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and okra has 91% less calories than soy flour - okra has 33 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, much lighter in carbs and heavier in fat compared to okra per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Okra | |
|---|---|---|
| Protein | 50% | 19% |
| Carbohydrates | 31% | 76% |
| Fat | 20% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and okra has 76% less carbohydrates than soy flour - okra has 7.5g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both okra and soy flour are high in dietary fiber. Soy flour has 400% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Okra has 5.3 times less sugar than soy flour - okra has 1.5g 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 24 times more protein than okra - okra has 1.9g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Okra has 48.6 times less saturated fat than soy flour - okra has 0.03g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than soy flour - okra has 23mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Okra has 17 times more Vitamin A than soy flour - okra has 36ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Okra and soy flour contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Okra has 703% more Vitamin K than soy flour - okra has 31.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soy Flour | Okra | |
|---|---|---|
| Thiamin | 1.088 MG | 0.2 MG |
| Riboflavin | 0.28 MG | 0.06 MG |
| Niacin | 2.95 MG | 1 MG |
| Pantothenic acid | 1.55 MG | 0.245 MG |
| Vitamin B6 | 1.05 MG | 0.215 MG |
| Folate | 289 UG | 60 UG |
Minerals
calcium
Both okra and soy flour are high in calcium. Soy flour has 248% more calcium than okra - okra has 82mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 12 times more iron than okra - okra has 0.62mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both okra and soy flour are high in potassium. Soy flour has 599% more potassium than okra - okra has 299mg of potassium per 100 grams and soy flour has 2090mg 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,
| Soy Flour | Okra | |
|---|---|---|
| beta-carotene | 24 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than okra per 100 grams.
| Soy Flour | Okra | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.001 G |
| Total | 0.555 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than okra per 100 grams.
| Soy Flour | Okra | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 0.026 G |
| Total | 3.685 G | 0.026 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.
Soy Flour g
()
|
Daily Values (%) |
Okra 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 okra or soy flour contain more calories in 100 grams?Soy flour is high in calories and okra has 90% less calories than soy flour - okra has 33 calories in 100g and soy flour has 372 calories.
Is okra or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 24 times more protein than okra - okra has 1.9g of protein per 100 grams and soy flour has 49.8g of protein.
Does okra or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and okra has 80% fewer carbohydrates than soy flour - okra has 7.5g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does okra or soy flour contain more calcium?
Both okra and soy flour are high in calcium. Soy flour has 250% more calcium than okra - okra has 82mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does okra or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 12 times more iron than okra - okra has 0.62mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does okra or soy flour contain more potassium?
Both okra and soy flour are high in potassium. Soy flour has 600% more potassium than okra - okra has 299mg of potassium in 100 grams and soy flour has 2090mg of potassium.