Soy Flour vs. Peas
Nutrition comparison of Soy Flour and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and peas:
- Both peas and soy flour are high in dietary fiber and potassium.
- Pea has 17.1 times less saturated fat than soy flour.
- Pea is an excellent source of Vitamin C.
- Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and pea has 78% less calories than soy flour - pea has 81 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 peas per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Peas | |
|---|---|---|
| Protein | 50% | 26% |
| Carbohydrates | 31% | 69% |
| Fat | 20% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and pea has 53% less carbohydrates than soy flour - pea has 14.5g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both peas and soy flour are high in dietary fiber. Soy flour has 181% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Peas and soy flour contain similar amounts of sugar - pea has 5.7g 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 819% more protein than pea - pea has 5.4g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Pea has 17.1 times less saturated fat than soy flour - pea has 0.07g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than soy flour - pea has 40mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Pea has 18 times more Vitamin A than soy flour - pea has 38ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Peas and soy flour contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Pea has 536% more Vitamin K than soy flour - pea has 24.8ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both soy flour and peas contain significant amounts of niacin.
| Soy Flour | Peas | |
|---|---|---|
| Thiamin | 1.088 MG | 0.266 MG |
| Riboflavin | 0.28 MG | 0.132 MG |
| Niacin | 2.95 MG | 2.09 MG |
| Pantothenic acid | 1.55 MG | 0.104 MG |
| Vitamin B6 | 1.05 MG | 0.169 MG |
| Folate | 289 UG | 65 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 10 times more calcium than pea - pea has 25mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 458% more iron than pea - pea has 1.5mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both peas and soy flour are high in potassium. Soy flour has 757% more potassium than pea - pea has 244mg 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 | Peas | |
|---|---|---|
| beta-carotene | 24 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than pea per 100 grams.
| Soy Flour | Peas | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.035 G |
| Total | 0.555 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than pea per 100 grams.
| Soy Flour | Peas | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 0.152 G |
| Total | 3.685 G | 0.152 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 (%) |
Peas 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 peas or soy flour contain more calories in 100 grams?Soy flour is high in calories and pea has 80% less calories than soy flour - pea has 81 calories in 100g and soy flour has 372 calories.
Is peas or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 820% more protein than pea - pea has 5.4g of protein per 100 grams and soy flour has 49.8g of protein.
Does peas or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and pea has 50% fewer carbohydrates than soy flour - pea has 14.5g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does peas or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 10 times more calcium than pea - pea has 25mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does peas or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 460% more iron than pea - pea has 1.5mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does peas or soy flour contain more potassium?
Both peas and soy flour are high in potassium. Soy flour has 760% more potassium than pea - pea has 244mg of potassium in 100 grams and soy flour has 2090mg of potassium.