Soy Flour vs. Lotus Seeds
Nutrition comparison of Soy Flour and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and lotus seeds:
- Both lotus seeds and soy flour are high in calcium, calories, carbohydrates, iron, potassium and protein.
- Soy flour has more folate.
- Soy flour is an excellent source of dietary fiber.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and soy flour are high in calories. Soy flour has 12% more calories than lotus seed - lotus seed has 332 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, much lighter in carbs and heavier in fat compared to lotus seeds per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Lotus Seeds | |
|---|---|---|
| Protein | 50% | 18% |
| Carbohydrates | 31% | 77% |
| Fat | 20% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both lotus seeds and soy flour are high in carbohydrates. Lotus seed has 110% more carbohydrates than soy flour - lotus seed has 64.5g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - soy flour has 16g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and soy flour are high in protein. Soy flour has 223% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Lotus seeds and soy flour contain similar amounts of saturated fat - lotus seed has 0.33g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Lotus seeds and soy flour contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Soy flour has more Vitamin E than lotus seed - soy flour has 0.55mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Soy flour and lotus seeds contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Soy flour has more folate. Both soy flour and lotus seeds contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Soy Flour | Lotus Seeds | |
|---|---|---|
| Thiamin | 1.088 MG | 0.64 MG |
| Riboflavin | 0.28 MG | 0.15 MG |
| Niacin | 2.95 MG | 1.6 MG |
| Pantothenic acid | 1.55 MG | 0.851 MG |
| Vitamin B6 | 1.05 MG | 0.629 MG |
| Folate | 289 UG | 104 UG |
Minerals
calcium
Both lotus seeds and soy flour are high in calcium. Soy flour has 75% more calcium than lotus seed - lotus seed has 163mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both lotus seeds and soy flour are high in iron. Soy flour has 132% more iron than lotus seed - lotus seed has 3.5mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both lotus seeds and soy flour are high in potassium. Soy flour has 109% more potassium than - lotus seed has 1368mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Soy Flour | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.102 G |
| Total | 0.555 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than lotus seed per 100 grams.
| Soy Flour | Lotus Seeds | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 1.064 G |
| Total | 3.685 G | 1.064 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: Soy Flour (Soy flour, low-fat) and Lotus Seeds (Seeds, lotus seeds, dried) .
Soy Flour g
()
|
Daily Values (%) |
Lotus Seeds 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 lotus seeds or soy flour contain more calories in 100 grams?Both lotus seeds and soy flour are high in calories. Soy flour has 10% more calories than lotus seed - lotus seed has 332 calories in 100g and soy flour has 372 calories.
Is lotus seeds or soy flour better for protein?
Both lotus seeds and soy flour are high in protein. Soy flour has 220% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and soy flour has 49.8g of protein.
Does lotus seeds or soy flour have more carbohydrates?
By weight, both lotus seeds and soy flour are high in carbohydrates. lotus seed has 110% more carbohydrates than soy flour - lotus seed has 64.5g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does lotus seeds or soy flour contain more calcium?
Both lotus seeds and soy flour are high in calcium. Soy flour has 80% more calcium than lotus seed - lotus seed has 163mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does lotus seeds or soy flour contain more iron?
Both lotus seeds and soy flour are high in iron. Soy flour has 130% more iron than lotus seed - lotus seed has 3.5mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does lotus seeds or soy flour contain more potassium?
Both lotus seeds and soy flour are high in potassium. Soy flour has 110% more potassium than - lotus seed has 1368mg of potassium in 100 grams and soy flour has 2090mg of potassium.