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.
Detailed nutritional comparison of soy flour and carrots is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Carrots src

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.

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Carrots (Carrots, raw) .

Soy Flour g

()
Daily Values (%)

Carrots g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.