Flour vs. Soy Flour

Q: Does flour or soy flour have more calories?

Both flour and soy flour are high in calories . Flour is very similar to flour for calories - flour has 364 calories per 100 grams and soy flour has 372 calories. For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Flour has a macronutrient ratio of 12:86:2 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does flour or soy flour have more carbohydrates?

Both flour and soy flour are high in carbohydrates . Flour has 149% more carbohydrates than soy flour - flour has 76.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

Q: Does flour or soy flour contain more dietary fiber?

Both flour and soy flour are high in dietary fiber . Soy flour has 493% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

Q: Does flour or soy flour have more sugar?

Flour has 33.5 times less sugar than soy flour - flour has 0.27g of sugar per 100 grams and soy flour has 9.3g of sugar.

Q: Does flour or soy flour contain more protein?

Both flour and soy flour are high in protein . Soy flour has 382% more protein than flour - flour has 10.3g of protein per 100 grams and soy flour has 49.8g of protein.

Q: Does flour or soy flour have more saturated fat?

Flour has 7.3 times less saturated fat than soy flour - flour has 0.16g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Nutrition comparison of Flour and Soy Flour

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

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

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
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For a quick recap of significant nutrients and differences in flour and soy flour:

Both flour and soy flour are high in calories, carbohydrates, dietary fiber and protein.
Flour has 33.5 times less sugar than soy flour.
Flour has 7.3 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, iron and potassium.

Detailed nutritional comparison of flour 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: Flour (Wheat flour, white, all-purpose, unenriched) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Flour src

Soy Flour src

Here's an infographic summarizing the nutritional differences between flour and soy flour. marks particularly rich nutrients.

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Calories and Carbs

calories

Both flour and soy flour are high in calories. Flour is very similar to flour for calories - flour has 364 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Flour has a macronutrient ratio of 12:86:2 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Flour	Soy Flour
Protein	12%	50%
Carbohydrates	86%	31%
Fat	2%	20%
Alcohol	~	~

carbohydrates

Both flour and soy flour are high in carbohydrates. Flour has 149% more carbohydrates than soy flour - flour has 76.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both flour and soy flour are high in dietary fiber. Soy flour has 493% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Flour has 33.5 times less sugar than soy flour - flour has 0.27g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both flour and soy flour are high in protein. Soy flour has 382% more protein than flour - flour has 10.3g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Flour has 7.3 times less saturated fat than soy flour - flour has 0.16g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

Soy flour and flour contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and flour does not contain significant amounts.

Vitamin E

Flour and soy flour contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Flour and soy flour contain similar amounts of Vitamin K - flour 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, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

	Flour	Soy Flour
Thiamin	0.12 MG	1.088 MG
Riboflavin	0.04 MG	0.28 MG
Niacin	1.25 MG	2.95 MG
Pantothenic acid	0.438 MG	1.55 MG
Vitamin B6	0.044 MG	1.05 MG
Folate	26 UG	289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 18 times more calcium than flour - flour has 15mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 601% more iron than flour - flour has 1.2mg 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 18 times more potassium than flour - flour has 107mg 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,

	Flour	Soy Flour
lutein + zeaxanthin	18 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 flour per 100 grams.

	Flour	Soy Flour
alpha linoleic acid	0.022 G	0.555 G
Total	0.022 G	0.555 G

omega 6s

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

	Flour	Soy Flour
linoleic acid	0.391 G	3.66 G
other omega 6	~	0.025 G
Total	0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Soy Flour (Soy flour, low-fat) .

Flour g ()	Daily Values (%)
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

Food	Amount	Action
Flour	cup
Soy Flour	cup, stirred

FAQ

Does flour or soy flour contain more calories in 100 grams?
Both flour and soy flour are high in calories. Flour is quite similar to flour for calories - flour has 364 calories in 100g and soy flour has 372 calories.

Is flour or soy flour better for protein?
Both flour and soy flour are high in protein. Soy flour has 380% more protein than flour - flour has 10.3g of protein per 100 grams and soy flour has 49.8g of protein.

Does flour or soy flour have more carbohydrates?
By weight, both flour and soy flour are high in carbohydrates. flour has 150% more carbohydrates than soy flour - flour has 76.3g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does flour or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 18 times more calcium than flour - flour has 15mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does flour or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 600% more iron than flour - flour has 1.2mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does flour or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 18 times more potassium than flour - flour has 107mg of potassium in 100 grams and soy flour has 2090mg of potassium.

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