Soy Flour vs. Broccoli
Nutrition comparison of Soy Flour and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and broccoli:
- Both broccoli and soy flour are high in calcium, dietary fiber and potassium.
- Broccoli has 10.3 times less saturated fat than soy flour.
- Broccoli has 4.4 times less sugar than soy flour.
- Broccoli is a great source of Vitamin K.
- Broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and broccoli has 91% less calories than soy flour - broccoli has 34 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 broccoli per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Broccoli | |
|---|---|---|
| Protein | 50% | 28% |
| Carbohydrates | 31% | 65% |
| Fat | 20% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and broccoli has 78% less carbohydrates than soy flour - broccoli has 6.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both broccoli and soy flour are high in dietary fiber. Soy flour has 515% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Broccoli has 4.4 times less sugar than soy flour - broccoli has 1.7g 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 16 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Broccoli has 10.3 times less saturated fat than soy flour - broccoli has 0.11g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than soy flour - broccoli has 89.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Broccoli has 14 times more Vitamin A than soy flour - broccoli has 31ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Broccoli and soy flour contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 25 times more Vitamin K than soy flour - broccoli has 101.6ug 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 | Broccoli | |
|---|---|---|
| Thiamin | 1.088 MG | 0.071 MG |
| Riboflavin | 0.28 MG | 0.117 MG |
| Niacin | 2.95 MG | 0.639 MG |
| Pantothenic acid | 1.55 MG | 0.573 MG |
| Vitamin B6 | 1.05 MG | 0.175 MG |
| Folate | 289 UG | 63 UG |
Minerals
calcium
Both broccoli and soy flour are high in calcium. Soy flour has 506% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 10 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both broccoli and soy flour are high in potassium. Soy flour has 561% more potassium than broccoli - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 24 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Soy Flour | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.0215 G |
| Total | 0.555 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than broccoli per 100 grams.
| Soy Flour | Broccoli | |
|---|---|---|
| other omega 6 | 0.025 G | 0.006 G |
| linoleic acid | 3.66 G | 0.049 G |
| Total | 3.685 G | 0.055 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 (%) |
Broccoli 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 broccoli or soy flour contain more calories in 100 grams?Soy flour is high in calories and broccoli has 90% less calories than soy flour - broccoli has 34 calories in 100g and soy flour has 372 calories.
Is broccoli or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 16 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and soy flour has 49.8g of protein.
Does broccoli or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and broccoli has 80% fewer carbohydrates than soy flour - broccoli has 6.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does broccoli or soy flour contain more calcium?
Both broccoli and soy flour are high in calcium. Soy flour has 510% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does broccoli or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 10 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does broccoli or soy flour contain more potassium?
Both broccoli and soy flour are high in potassium. Soy flour has 560% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and soy flour has 2090mg of potassium.