Soy Flour vs. Chicken
Nutrition comparison of Soy Flour and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and chicken:
- Both chicken and soy flour are high in calories, potassium and protein.
- Soy flour has 59% less saturated fat than chicken.
- Soy flour has more thiamin and folate, however, chicken contains more niacin and Vitamin B12.
- Soy flour has signficantly less cholesterol than chicken.
- Soy flour is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and soy flour are high in calories. Soy flour has 97% more calories than chicken - chicken has 189 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in carbs, much lighter in fat and similar to chicken for protein. Soy flour has a macronutrient ratio of 50:31:20 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Chicken | |
|---|---|---|
| Protein | 50% | 49% |
| Carbohydrates | 31% | ~ |
| Fat | 20% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and chicken has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than chicken - soy flour has 16g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and soy flour are high in protein. Soy flour has 114% more protein than chicken - chicken has 23.3g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Soy flour has 59% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both chicken and soy flour are low in trans fat - chicken has 0.09g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Soy flour has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Soy flour and chicken contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and soy flour contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Chicken and soy flour contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin and folate, however, chicken contains more niacin and Vitamin B12. Both soy flour and chicken contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Soy Flour | Chicken | |
|---|---|---|
| Thiamin | 1.088 MG | 0.121 MG |
| Riboflavin | 0.28 MG | 0.302 MG |
| Niacin | 2.95 MG | 7.107 MG |
| Pantothenic acid | 1.55 MG | 1.327 MG |
| Vitamin B6 | 1.05 MG | 0.538 MG |
| Folate | 289 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 34 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 782% more iron than chicken - chicken has 0.93mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both chicken and soy flour are high in potassium. Soy flour has 209% more potassium than chicken - chicken has 677mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than soy flour per 100 grams.
| Soy Flour | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.555 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than chicken per 100 grams.
| Soy Flour | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 3.66 G | 1.818 G |
| Total | 3.66 G | 1.838 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 (%) |
Cooked Chicken 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 chicken or soy flour contain more calories in 100 grams?Both chicken and soy flour are high in calories. Soy flour has 100% more calories than chicken - chicken has 189 calories in 100g and soy flour has 372 calories.
Is chicken or soy flour better for protein?
Both chicken and soy flour are high in protein. Soy flour has 110% more protein than chicken - chicken has 23.3g of protein per 100 grams and soy flour has 49.8g of protein.
Does soy flour or chicken have more carbohydrates?
By weight, soy flour is high in carbohydrates and chicken has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and chicken has no carbs..
Does chicken or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 34 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does chicken or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 780% more iron than chicken - chicken has 0.93mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does chicken or soy flour contain more potassium?
Both chicken and soy flour are high in potassium. Soy flour has 210% more potassium than chicken - chicken has 677mg of potassium in 100 grams and soy flour has 2090mg of potassium.