Feta Cheese vs. Soy Flour

Nutrition comparison of Feta Cheese and Soy Flour

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

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

For a quick recap of significant nutrients and differences in feta cheese and soy flour:

  • Both soy flour and feta cheese are high in calcium, calories and protein.
  • Feta cheese is a great source of Vitamin A.
  • Soy flour has more thiamin, niacin, Vitamin B6 and folate, however, feta cheese contains more riboflavin and Vitamin B12.
  • Soy flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of feta cheese and soy flour 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: Feta Cheese (Cheese, feta) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Feta Cheese src
Image of Soy Flour src

Calories and Carbs

calories

Both soy flour and feta cheese are high in calories. Soy flour has 40% more calories than feta cheese - soy flour has 372 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Soy Flour
Protein 21% 50%
Carbohydrates 6% 31%
Fat 73% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and feta cheese has 87% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

dietary fiber

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

sugar

Feta cheese has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and feta cheese does not contain significant amounts.

Protein

protein

Both soy flour and feta cheese are high in protein. Soy flour has 251% more protein than feta cheese - soy flour has 49.8g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and soy flour has 90% less saturated fat than feta cheese - soy flour has 1.3g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

cholesterol

Soy flour has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Feta cheese is a great source of Vitamin A and it has 61 times more Vitamin A than soy flour - soy flour has 2ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

Feta cheese has more Vitamin D than soy flour - feta cheese has 16iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Soy flour and feta cheese contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Soy flour and feta cheese contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

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

Feta Cheese Soy Flour
Thiamin 0.154 MG 1.088 MG
Riboflavin 0.844 MG 0.28 MG
Niacin 0.991 MG 2.95 MG
Pantothenic acid 0.967 MG 1.55 MG
Vitamin B6 0.424 MG 1.05 MG
Folate 32 UG 289 UG
Vitamin B12 1.69 UG ~

Minerals

calcium

Both soy flour and feta cheese are high in calcium. Feta cheese has 73% more calcium than soy flour - soy flour has 285mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Soy flour is an excellent source of iron and it has 11 times more iron than feta cheese - soy flour has 8.2mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 32 times more potassium than feta cheese - soy flour has 2090mg of potassium per 100 grams and feta cheese has 62mg 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,

Feta Cheese Soy Flour
beta-carotene 3 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than feta cheese per 100 grams.

Feta Cheese Soy Flour
alpha linoleic acid 0.265 G 0.555 G
Total 0.265 G 0.555 G

omega 6s

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

Feta Cheese Soy Flour
linoleic acid 0.326 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.326 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: Feta Cheese (Cheese, feta) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does soy flour or feta cheese contain more calories in 100 grams?
Both soy flour and feta cheese are high in calories. Soy flour has 40% more calories than feta cheese - soy flour has 372 calories in 100g and feta cheese has 265 calories.

Is soy flour or feta cheese better for protein?
Both soy flour and feta cheese are high in protein. Soy flour has 250% more protein than feta cheese - soy flour has 49.8g of protein per 100 grams and feta cheese has 14.2g of protein.

Does soy flour or feta cheese have more carbohydrates?
By weight, soy flour is high in carbohydrates and feta cheese has 90% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and feta cheese has 3.9g of carbohydrates.

Does soy flour or feta cheese contain more calcium?
Both soy flour and feta cheese are high in calcium. Feta cheese has 70% more calcium than soy flour - soy flour has 285mg of calcium in 100 grams and feta cheese has 493mg of calcium.

Does soy flour or feta cheese contain more iron?
Soy flour is an abundant source of iron and it has 11 times more iron than feta cheese - soy flour has 8.2mg of iron in 100 grams and feta cheese has 0.65mg of iron.

Does soy flour or feta cheese contain more potassium?
Soy flour is a rich source of potassium and it has 32 times more potassium than feta cheese - soy flour has 2090mg of potassium in 100 grams and feta cheese has 62mg of potassium.