Egg vs. Soy Flour
Nutrition comparison of Egg and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and soy flour:
- Both egg and soy flour are high in calcium, calories and protein.
- Egg has 24.2 times less sugar than soy flour.
- Egg has more lutein + zeaxanthin than soy flour, however, soy flour contains more beta-carotene than egg.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Soy flour has 59% less saturated fat than egg.
- Soy flour has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more Vitamin B12.
- Soy flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and soy flour are high in calories. Soy flour has 160% more calories than egg - egg has 143 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, egg is lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Egg has a macronutrient ratio of 36:2:62 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Soy Flour | |
|---|---|---|
| Protein | 36% | 50% |
| Carbohydrates | 2% | 31% |
| Fat | 62% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and egg has 98% less carbohydrates than soy flour - egg has 0.72g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than egg - soy flour has 16g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 24.2 times less sugar than soy flour - egg has 0.37g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both egg and soy flour are high in protein. Soy flour has 297% more protein than egg - egg has 12.6g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Soy flour has 59% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both egg and soy flour are low in trans fat - egg has 0.04g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Egg is high in cholesterol and soy flour has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 79 times more Vitamin A than soy flour - egg has 160ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than soy flour - egg has 82iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Egg and soy flour contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Egg and soy flour contain similar amounts of Vitamin K - egg 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, niacin, Vitamin B6 and folate, however, egg contains more Vitamin B12. Both egg and soy flour contain significant amounts of riboflavin and pantothenic acid.
| Egg | Soy Flour | |
|---|---|---|
| Thiamin | 0.04 MG | 1.088 MG |
| Riboflavin | 0.457 MG | 0.28 MG |
| Niacin | 0.075 MG | 2.95 MG |
| Pantothenic acid | 1.533 MG | 1.55 MG |
| Vitamin B6 | 0.17 MG | 1.05 MG |
| Folate | 47 UG | 289 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and soy flour are high in calcium. Soy flour has 409% more calcium than egg - egg has 56mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 369% more iron than egg - egg has 1.8mg 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 14 times more potassium than egg - egg has 138mg 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, egg has more lutein + zeaxanthin than soy flour per 100 grams, however, soy flour contains more beta-carotene than egg per 100 grams.
| Egg | Soy Flour | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than soy flour per 100 grams.
| Egg | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.555 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than egg per 100 grams.
| Egg | Soy Flour | |
|---|---|---|
| other omega 6 | 0.003 G | 0.025 G |
| linoleic acid | 1.555 G | 3.66 G |
| Total | 1.558 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.
Egg 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 egg or soy flour contain more calories in 100 grams?Both egg and soy flour are high in calories. Soy flour has 160% more calories than egg - egg has 143 calories in 100g and soy flour has 372 calories.
Is egg or soy flour better for protein?
Both egg and soy flour are high in protein. Soy flour has 300% more protein than egg - egg has 12.6g of protein per 100 grams and soy flour has 49.8g of protein.
Does egg or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and egg has 100% fewer carbohydrates than soy flour - egg has 0.72g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in egg comprise of 100% sugar.
Does egg or soy flour contain more calcium?
Both egg and soy flour are high in calcium. Soy flour has 410% more calcium than egg - egg has 56mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does egg or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 370% more iron than egg - egg has 1.8mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does egg or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 14 times more potassium than egg - egg has 138mg of potassium in 100 grams and soy flour has 2090mg of potassium.