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.
Detailed nutritional comparison of soy flour and okra 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: Soy Flour (Soy flour, low-fat) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Okra src

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 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 Soy Flour or Okra .

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

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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.