Soy Flour vs. Carrots
Nutrition comparison of Soy Flour and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and carrots:
- Both carrots and soy flour are high in dietary fiber and potassium.
- Carrot has 39.3 times less saturated fat than soy flour.
- Carrot is an excellent source of Vitamin A.
- Soy flour has more thiamin, riboflavin, niacin, 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and carrot has 89% less calories than soy flour - carrot has 41 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 carrots per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Carrots | |
|---|---|---|
| Protein | 50% | 9% |
| Carbohydrates | 31% | 87% |
| Fat | 20% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and carrot has 69% less carbohydrates than soy flour - carrot has 9.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.
dietary fiber
Both carrots and soy flour are high in dietary fiber. Soy flour has 471% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Carrot has 49% less sugar than soy flour - carrot has 4.7g 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 52 times more protein than carrot - carrot has 0.93g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Carrot has 39.3 times less saturated fat than soy flour - carrot has 0.03g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Carrot has more Vitamin C than soy flour - carrot has 5.9mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 416 times more Vitamin A than soy flour - carrot has 835ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Carrots and soy flour contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Carrots and soy flour contain similar amounts of Vitamin K - carrot has 13.2ug 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.
| Soy Flour | Carrots | |
|---|---|---|
| Thiamin | 1.088 MG | 0.066 MG |
| Riboflavin | 0.28 MG | 0.058 MG |
| Niacin | 2.95 MG | 0.983 MG |
| Pantothenic acid | 1.55 MG | 0.273 MG |
| Vitamin B6 | 1.05 MG | 0.138 MG |
| Folate | 289 UG | 19 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 764% more calcium than carrot - carrot has 33mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 26 times more iron than carrot - carrot has 0.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both carrots and soy flour are high in potassium. Soy flour has 553% more potassium than carrot - carrot has 320mg 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 | Carrots | |
|---|---|---|
| beta-carotene | 24 UG | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 256 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Soy Flour | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.002 G |
| Total | 0.555 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than carrot per 100 grams.
| Soy Flour | Carrots | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 0.1 G |
| Total | 3.685 G | 0.1 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 (%) |
Carrots 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 carrots or soy flour contain more calories in 100 grams?Soy flour is high in calories and carrot has 90% less calories than soy flour - carrot has 41 calories in 100g and soy flour has 372 calories.
Is carrots or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 52 times more protein than carrot - carrot has 0.93g of protein per 100 grams and soy flour has 49.8g of protein.
Does carrots or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and carrot has 70% fewer carbohydrates than soy flour - carrot has 9.6g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in carrots are made of 50% sugar, 30% dietary fiber and 20% starch, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.
Does carrots or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 760% more calcium than carrot - carrot has 33mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does carrots or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 26 times more iron than carrot - carrot has 0.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does carrots or soy flour contain more potassium?
Both carrots and soy flour are high in potassium. Soy flour has 550% more potassium than carrot - carrot has 320mg of potassium in 100 grams and soy flour has 2090mg of potassium.