Cornstarch vs. Soy Flour
Nutrition comparison of Cornstarch and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornstarch
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornstarch and soy flour:
- Both cornstarch and soy flour are high in calories and carbohydrates.
- Cornstarch has 142.3 times less saturated fat than soy flour.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Cornstarch (Cornstarch) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornstarch and soy flour are high in calories. Cornstarch is very similar to soy flour for calories - cornstarch has 381 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, cornstarch is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Cornstarch has a macronutrient ratio of 0:100:0 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornstarch | Soy Flour | |
|---|---|---|
| Protein | ~ | 50% |
| Carbohydrates | 100% | 31% |
| Fat | ~ | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornstarch and soy flour are high in carbohydrates. Cornstarch has 198% more carbohydrates than soy flour - cornstarch has 91.3g 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 16 times more dietary fiber than cornstarch - cornstarch has 0.9g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Cornstarch has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and cornstarch does not contain significant amounts.
Protein
protein
Soy flour is an excellent source of protein and it has 190 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Cornstarch has 142.3 times less saturated fat than soy flour - cornstarch has 0.01g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Soy flour and cornstarch contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and cornstarch does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than cornstarch - soy flour has 0.55mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.
Vitamin K
Soy flour and cornstarch contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornstarch | Soy Flour | |
|---|---|---|
| Thiamin | ~ | 1.088 MG |
| Riboflavin | ~ | 0.28 MG |
| Niacin | ~ | 2.95 MG |
| Pantothenic acid | ~ | 1.55 MG |
| Vitamin B6 | ~ | 1.05 MG |
| Folate | ~ | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 141 times more calcium than cornstarch - cornstarch has 2mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 16 times more iron than cornstarch - cornstarch has 0.47mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 695 times more potassium than cornstarch - cornstarch has 3mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than cornstarch per 100 grams.
| Cornstarch | Soy Flour | |
|---|---|---|
| linoleic acid | 0.025 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.025 G | 3.685 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: Cornstarch (Cornstarch) and Soy Flour (Soy flour, low-fat) .
Cornstarch g
()
|
Daily Values (%) |
Soy Flour 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 cornstarch or soy flour contain more calories in 100 grams?Both cornstarch and soy flour are high in calories. Cornstarch is quite similar to soy flour for calories - cornstarch has 381 calories in 100g and soy flour has 372 calories.
Is cornstarch or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 190 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and soy flour has 49.8g of protein.
Does cornstarch or soy flour have more carbohydrates?
By weight, both cornstarch and soy flour are high in carbohydrates. cornstarch has 200% more carbohydrates than soy flour - cornstarch has 91.3g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does cornstarch or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 141 times more calcium than cornstarch - cornstarch has 2mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does cornstarch or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 16 times more iron than cornstarch - cornstarch has 0.47mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does cornstarch or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 695 times more potassium than cornstarch - cornstarch has 3mg of potassium in 100 grams and soy flour has 2090mg of potassium.