Avocado vs. Soy Flour
Nutrition comparison of Avocado and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and soy flour:
- Both avocado and soy flour are high in calories, dietary fiber and potassium.
- Avocado has 30.1 times less sugar than soy flour.
- Avocado has signficantly more Vitamin C than soy flour.
- Soy flour has more thiamin, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and soy flour are high in calories. Soy flour has 123% more calories than avocado - avocado has 167 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, avocado is much lighter in protein, lighter in carbs and much heavier in fat compared to soy flour per calorie. Avocado has a macronutrient ratio of 4:19:77 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Soy Flour | |
|---|---|---|
| Protein | 4% | 50% |
| Carbohydrates | 19% | 31% |
| Fat | 77% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and avocado has 72% less carbohydrates than soy flour - avocado has 8.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both avocado and soy flour are high in dietary fiber. Soy flour has 135% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Avocado has 30.1 times less sugar than soy flour - avocado has 0.3g 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 avocado - avocado has 2g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Avocado and soy flour contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than soy flour - avocado has 8.8mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Avocado and soy flour contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Avocado has 258% more Vitamin E than soy flour - avocado has 2mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Avocado and soy flour contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, Vitamin B6 and folate. Both avocado and soy flour contain significant amounts of riboflavin, niacin and pantothenic acid.
| Avocado | Soy Flour | |
|---|---|---|
| Thiamin | 0.075 MG | 1.088 MG |
| Riboflavin | 0.143 MG | 0.28 MG |
| Niacin | 1.912 MG | 2.95 MG |
| Pantothenic acid | 1.463 MG | 1.55 MG |
| Vitamin B6 | 0.287 MG | 1.05 MG |
| Folate | 89 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 20 times more calcium than avocado - avocado has 13mg 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 avocado - avocado has 0.61mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both avocado and soy flour are high in potassium. Soy flour has 312% more potassium than avocado - avocado has 507mg 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,
| Avocado | Soy Flour | |
|---|---|---|
| beta-carotene | 63 UG | 24 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.555 G |
| Total | 0.125 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than avocado per 100 grams.
| Avocado | Soy Flour | |
|---|---|---|
| linoleic acid | 1.674 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 1.674 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.
Avocado 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 avocado or soy flour contain more calories in 100 grams?Both avocado and soy flour are high in calories. Soy flour has 120% more calories than avocado - avocado has 167 calories in 100g and soy flour has 372 calories.
Is avocado or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 24 times more protein than avocado - avocado has 2g of protein per 100 grams and soy flour has 49.8g of protein.
Does avocado or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and avocado has 70% fewer carbohydrates than soy flour - avocado has 8.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does avocado or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 20 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does avocado or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 12 times more iron than avocado - avocado has 0.61mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does avocado or soy flour contain more potassium?
Both avocado and soy flour are high in potassium. Soy flour has 310% more potassium than avocado - avocado has 507mg of potassium in 100 grams and soy flour has 2090mg of potassium.