Soy Flour vs. Chicken Breast

Nutrition comparison of Soy Flour and Cooked Chicken Breast

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 breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy flour and chicken breast:

  • Both chicken breast and soy flour are high in calories, potassium and protein.
  • Soy flour has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12.
  • Soy flour is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of soy flour and chicken breast 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Chicken Breast src

Calories and Carbs

calories

Both chicken breast and soy flour are high in calories. Soy flour has 125% more calories than chicken breast - chicken breast has 165 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much lighter in protein, much heavier in carbs and similar to chicken breast for fat. Soy flour has a macronutrient ratio of 50:31:20 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Chicken Breast
Protein 50% 79%
Carbohydrates 31% ~
Fat 20% 21%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and chicken breast has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - soy flour has 16g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Both chicken breast and soy flour are high in protein. Soy flour has 61% more protein than chicken breast - chicken breast has 31g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Chicken breast and soy flour contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

cholesterol

Soy flour has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Chicken breast and soy flour contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

Chicken breast has more Vitamin D than soy flour - chicken breast has 5iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Chicken breast and soy flour contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Chicken breast and soy flour contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12. Both soy flour and chicken breast contain significant amounts of pantothenic acid and Vitamin B6.

Soy Flour Chicken Breast
Thiamin 1.088 MG 0.07 MG
Riboflavin 0.28 MG 0.114 MG
Niacin 2.95 MG 13.712 MG
Pantothenic acid 1.55 MG 0.965 MG
Vitamin B6 1.05 MG 0.6 MG
Folate 289 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 18 times more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 688% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both chicken breast and soy flour are high in potassium. Soy flour has 716% more potassium than chicken breast - chicken breast has 256mg 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 breast per 100 grams, however, chicken breast contains more dha than soy flour per 100 grams.

Soy Flour Chicken Breast
alpha linoleic acid 0.555 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.555 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than chicken breast per 100 grams.

Soy Flour Chicken Breast
other omega 6 ~ 0.06 G
linoleic acid 3.66 G 0.59 G
Total 3.66 G 0.65 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Flour or Chicken Breast .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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FAQ

Does chicken breast or soy flour contain more calories in 100 grams?
Both chicken breast and soy flour are high in calories. Soy flour has 130% more calories than chicken breast - chicken breast has 165 calories in 100g and soy flour has 372 calories.

Is chicken breast or soy flour better for protein?
Both chicken breast and soy flour are high in protein. Soy flour has 60% more protein than chicken breast - chicken breast has 31g of protein per 100 grams and soy flour has 49.8g of protein.

Does soy flour or chicken breast have more carbohydrates?
By weight, soy flour is high in carbohydrates and chicken breast has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and chicken breast has no carbs..

Does chicken breast or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 18 times more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does chicken breast or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 690% more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does chicken breast or soy flour contain more potassium?
Both chicken breast and soy flour are high in potassium. Soy flour has 720% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and soy flour has 2090mg of potassium.