Olive Oil vs. Soy Flour
Nutrition comparison of Olive Oil and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and soy flour:
- Both olive oil and soy flour are high in calories.
- Olive oil is an excellent source of Vitamin E.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and soy flour are high in calories. Olive oil has 138% more calories than soy flour - olive oil has 884 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for soy flour, 49:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Soy Flour | |
|---|---|---|
| Protein | ~ | 49% |
| Carbohydrates | ~ | 31% |
| Fat | 100% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and olive oil has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than olive oil - soy flour has 16g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Soy flour is an excellent source of protein and it has more protein than olive oil - soy flour has 49.8g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and soy flour has 91% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Soy flour and olive oil contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 25 times more Vitamin E than soy flour - olive oil has 14.4mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Olive oil has 14 times more Vitamin K than soy flour - olive oil has 60.2ug 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.
| Olive Oil | Soy Flour | |
|---|---|---|
| Thiamin | ~ | 1.088 MG |
| Riboflavin | ~ | 0.28 MG |
| Niacin | ~ | 2.95 MG |
| Pantothenic acid | ~ | 1.55 MG |
| Vitamin B6 | ~ | 1.05 MG |
| Folate | ~ | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 284 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 13 times more iron than olive oil - olive oil has 0.56mg 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 2089 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both olive oil and soy flour contain significant amounts of alpha linoleic acid (ALA).
| Olive Oil | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.555 G |
| Total | 0.761 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than soy flour per 100 grams.
| Olive Oil | Soy Flour | |
|---|---|---|
| other omega 6 | 0.414 G | 0.025 G |
| linoleic acid | 9.762 G | 3.66 G |
| Total | 10.176 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.
Olive Oil g
()
|
Daily Values (%) |
Soy Flour g
()
|
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|---|---|---|---|---|---|---|---|
| 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 olive oil or soy flour contain more calories in 100 grams?Both olive oil and soy flour are high in calories. Olive oil has 140% more calories than soy flour - olive oil has 884 calories in 100g and soy flour has 372 calories.
Is soy flour or olive oil better for protein?
Soy flour is a fantastic source of protein and it has more protein than olive oil - soy flour has 49.8g of protein per 100 grams and olive oil does not contain significant amounts.
Does soy flour or olive oil have more carbohydrates?
By weight, soy flour is high in carbohydrates and olive oil has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and olive oil has no carbs..
Does olive oil or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 284 times more calcium than olive oil - olive oil has 1mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does olive oil or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 13 times more iron than olive oil - olive oil has 0.56mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does olive oil or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 2089 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and soy flour has 2090mg of potassium.