Soy Flour vs. Chicken Leg

Nutrition comparison of Soy Flour and Chicken Leg

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy flour versus chicken leg (100g each) below using 2020 USDA and NIH data[1].

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

  • Both chicken leg and soy flour are high in calories, potassium and protein.
  • Soy flour has 70% less saturated fat than chicken leg.
  • Soy flour has more beta-carotene than chicken leg, however, chicken leg contains more lutein + zeaxanthin than soy flour.
  • Soy flour has more thiamin, Vitamin B6 and folate, however, chicken leg contains more Vitamin B12.
  • Soy flour is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of soy flour and chicken leg 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 Leg (Chicken, broilers or fryers, leg, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both chicken leg and soy flour are high in calories. Soy flour has 74% more calories than chicken leg - chicken leg has 214 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is heavier in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Chicken Leg
Protein 50% 31%
Carbohydrates 31% ~
Fat 20% 69%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and chicken leg has 99% less carbohydrates than soy flour - chicken leg has 0.17g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

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

sugar

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

Protein

protein

Both chicken leg and soy flour are high in protein. Soy flour has 204% more protein than chicken leg - chicken leg has 16.4g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 70% less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Both chicken leg and soy flour are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and soy flour does not contain significant amounts.

cholesterol

Soy flour has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin C

Chicken leg and soy flour contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Chicken leg has 13 times more Vitamin A than soy flour - chicken leg has 28ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

Chicken leg and soy flour contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Chicken leg and soy flour contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Chicken leg and soy flour contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Soy Flour Chicken Leg
Thiamin 1.088 MG 0.073 MG
Riboflavin 0.28 MG 0.141 MG
Niacin 2.95 MG 4.733 MG
Pantothenic acid 1.55 MG 0.994 MG
Vitamin B6 1.05 MG 0.318 MG
Folate 289 UG 4 UG
Vitamin B12 ~ 0.56 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 30 times more calcium than chicken leg - chicken leg has 9mg 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 chicken leg - chicken leg has 0.69mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both chicken leg and soy flour are high in potassium. Soy flour has 930% more potassium than chicken leg - chicken leg has 203mg 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 has more beta-carotene than chicken leg per 100 grams, however, chicken leg contains more lutein + zeaxanthin than soy flour per 100 grams.

Soy Flour Chicken Leg
beta-carotene 24 UG ~
lutein + zeaxanthin ~ 91 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than soy flour per 100 grams.

Soy Flour Chicken Leg
alpha linoleic acid 0.555 G 0.155 G
DHA ~ 0.01 G
EPA ~ 0.004 G
DPA ~ 0.012 G
Total 0.555 G 0.181 G

omega 6s

Comparing omega-6 fatty acids, both soy flour and chicken leg contain significant amounts of linoleic acid.

Soy Flour Chicken Leg
other omega 6 ~ 0.016 G
linoleic acid 3.66 G 2.987 G
Total 3.66 G 3.003 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 Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .

Soy Flour g

()
Daily Values (%)

Chicken Leg 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 chicken leg or soy flour contain more calories in 100 grams?
Both chicken leg and soy flour are high in calories. Soy flour has 70% more calories than chicken leg - chicken leg has 214 calories in 100g and soy flour has 372 calories.

Is chicken leg or soy flour better for protein?
Both chicken leg and soy flour are high in protein. Soy flour has 200% more protein than chicken leg - chicken leg has 16.4g of protein per 100 grams and soy flour has 49.8g of protein.

Does chicken leg or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and chicken leg has 100% fewer carbohydrates than soy flour - chicken leg has 0.17g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does chicken leg or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 30 times more calcium than chicken leg - chicken leg has 9mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does chicken leg or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 10 times more iron than chicken leg - chicken leg has 0.69mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does chicken leg or soy flour contain more potassium?
Both chicken leg and soy flour are high in potassium. Soy flour has 930% more potassium than chicken leg - chicken leg has 203mg of potassium in 100 grams and soy flour has 2090mg of potassium.