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.
Detailed nutritional comparison of soy flour and kale 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: Soy Flour (Soy flour, low-fat) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Kale src

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, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Kale
Protein 50% 27%
Carbohydrates 31% 41%
Fat 20% 32%
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

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,

Soy Flour Kale
beta-carotene 24 UG 2873 UG
lutein + zeaxanthin ~ 6261 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Flour or Kale .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Kale (Kale, raw) .

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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.

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