Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and cocoa powder:
Both cocoa powder and soy flour are high in calories. Soy flour has 63% more calories than cocoa powder - cocoa powder has 228 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 lighter in fat compared to cocoa powder per calorie. Soy flour has a macronutrient ratio of 49:31:20 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Soy Flour | Cocoa Powder | |
---|---|---|
Protein | 49% | 19% |
Carbohydrates | 31% | 54% |
Fat | 20% | 27% |
Alcohol | ~ | ~ |
Both cocoa powder and soy flour are high in carbohydrates. Cocoa powder has 89% more carbohydrates than soy flour - cocoa powder has 57.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
Both cocoa powder and soy flour are high in dietary fiber. Cocoa powder has 131% more dietary fiber than soy flour - cocoa powder has 37g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
Cocoa powder has 4.3 times less sugar than soy flour - cocoa powder has 1.8g of sugar per 100 grams and soy flour has 9.3g of sugar.
Both cocoa powder and soy flour are high in protein. Soy flour has 154% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and soy flour has 49.8g of protein.
Cocoa powder is high in saturated fat and soy flour has 84% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Soy flour and cocoa powder contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Cocoa powder and soy flour contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Cocoa powder and soy flour contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate. Both soy flour and cocoa powder contain significant amounts of riboflavin and niacin.
Soy Flour | Cocoa Powder | |
---|---|---|
Thiamin | 1.088 MG | 0.078 MG |
Riboflavin | 0.28 MG | 0.241 MG |
Niacin | 2.95 MG | 2.185 MG |
Pantothenic acid | 1.55 MG | 0.254 MG |
Vitamin B6 | 1.05 MG | 0.118 MG |
Folate | 289 UG | 32 UG |
Both cocoa powder and soy flour are high in calcium. Soy flour has 123% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and soy flour has 285mg of calcium.
Both cocoa powder and soy flour are high in iron. Cocoa powder has 69% more iron than soy flour - cocoa powder has 13.9mg of iron per 100 grams and soy flour has 8.2mg of iron.
Both cocoa powder and soy flour are high in potassium. Soy flour has 109% more potassium than - cocoa powder has 1524mg of potassium per 100 grams and soy flour has 2090mg of potassium.
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 cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than soy flour per 100 grams.
Soy Flour | Cocoa Powder | |
---|---|---|
beta-carotene | 24 UG | ~ |
lutein + zeaxanthin | ~ | 38 UG |
Comparing omega-6 fatty acids, soy flour has more linoleic acid than cocoa powder per 100 grams.
Soy Flour | Cocoa Powder | |
---|---|---|
other omega 6 | 0.025 G | ~ |
linoleic acid | 3.66 G | 0.44 G |
Total | 3.685 G | 0.44 G |
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 Cocoa Powder (Cocoa, dry powder, unsweetened) .
Soy Flour g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
|||||
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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 % |
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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 % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||