Soy Flour vs. Kale
Nutrition comparison of Soy Flour and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and kale:
- Both kale and soy flour are high in calcium, dietary fiber and potassium.
- Kale has 6.2 times less saturated fat than soy flour.
- Kale has 8.4 times less sugar than soy flour.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of iron and protein.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and kale has 91% less calories than soy flour - kale has 35 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, lighter in carbs and lighter in fat compared to kale per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Kale | |
|---|---|---|
| Protein | 50% | 28% |
| Carbohydrates | 31% | 41% |
| Fat | 20% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and kale has 86% less carbohydrates than soy flour - kale has 4.4g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.
dietary fiber
Both kale and soy flour are high in dietary fiber. Soy flour has 290% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Kale has 8.4 times less sugar than soy flour - kale has 0.99g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 16 times more protein than kale - kale has 2.9g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Kale has 6.2 times less saturated fat than soy flour - kale has 0.18g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than soy flour - kale has 93.4mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 119 times more Vitamin A than soy flour - kale has 241ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Kale and soy flour contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 98 times more Vitamin K than soy flour - kale has 389.6ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both soy flour and kale contain significant amounts of riboflavin.
| Soy Flour | Kale | |
|---|---|---|
| Thiamin | 1.088 MG | 0.113 MG |
| Riboflavin | 0.28 MG | 0.347 MG |
| Niacin | 2.95 MG | 1.18 MG |
| Pantothenic acid | 1.55 MG | 0.37 MG |
| Vitamin B6 | 1.05 MG | 0.147 MG |
| Folate | 289 UG | 62 UG |
Minerals
calcium
Both kale and soy flour are high in calcium. Soy flour has 12% more calcium than kale - kale has 254mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 413% more iron than kale - kale has 1.6mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both kale and soy flour are high in potassium. Soy flour has 501% more potassium than kale - kale has 348mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy flour and kale contain significant amounts of alpha linoleic acid (ALA).
| Soy Flour | Kale | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.378 G |
| Total | 0.555 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than kale per 100 grams.
| Soy Flour | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 3.66 G | 0.291 G |
| Total | 3.66 G | 0.294 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.
Soy Flour g
()
|
Daily Values (%) |
Kale 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 kale or soy flour contain more calories in 100 grams?Soy flour is high in calories and kale has 90% less calories than soy flour - kale has 35 calories in 100g and soy flour has 372 calories.
Is kale or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 16 times more protein than kale - kale has 2.9g of protein per 100 grams and soy flour has 49.8g of protein.
Does kale or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and kale has 90% fewer carbohydrates than soy flour - kale has 4.4g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.
Does kale or soy flour contain more calcium?
Both kale and soy flour are high in calcium. Soy flour has 10% more calcium than kale - kale has 254mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does kale or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 410% more iron than kale - kale has 1.6mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does kale or soy flour contain more potassium?
Both kale and soy flour are high in potassium. Soy flour has 500% more potassium than kale - kale has 348mg of potassium in 100 grams and soy flour has 2090mg of potassium.