Pasta vs. Soy Flour
Nutrition comparison of Pasta and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and soy flour:
- Both pasta and soy flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Pasta has 3.6 times less saturated fat than soy flour.
- Pasta has 71% less sugar than soy flour.
- Pasta has more niacin, however, soy flour contains more pantothenic acid and Vitamin B6.
- Soy flour is an excellent source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and soy flour are high in calories. Pasta is very similar to pasta for calories - pasta has 371 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Pasta has a macronutrient ratio of 14:82:4 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Soy Flour | |
|---|---|---|
| Protein | 14% | 50% |
| Carbohydrates | 82% | 31% |
| Fat | 4% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both pasta and soy flour are high in carbohydrates. Pasta has 144% more carbohydrates than soy flour - pasta has 74.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both pasta and soy flour are high in dietary fiber. Soy flour has 400% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Pasta has 71% less sugar than soy flour - pasta has 2.7g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both pasta and soy flour are high in protein. Soy flour has 282% more protein than pasta - pasta has 13g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Pasta has 3.6 times less saturated fat than soy flour - pasta has 0.28g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Soy flour and pasta contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and soy flour contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Pasta and soy flour contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Pasta has more niacin, however, soy flour contains more pantothenic acid and Vitamin B6. Both pasta and soy flour contain significant amounts of thiamin, riboflavin and folate.
| Pasta | Soy Flour | |
|---|---|---|
| Thiamin | 0.891 MG | 1.088 MG |
| Riboflavin | 0.4 MG | 0.28 MG |
| Niacin | 7.177 MG | 2.95 MG |
| Pantothenic acid | 0.431 MG | 1.55 MG |
| Vitamin B6 | 0.142 MG | 1.05 MG |
| Folate | 237 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 12 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both pasta and soy flour are high in iron. Soy flour has 148% more iron than pasta - pasta has 3.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both pasta and soy flour are high in potassium. Soy flour has 837% more potassium than pasta - pasta has 223mg 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, soy flour has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.555 G |
| Total | 0.024 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than pasta per 100 grams.
| Pasta | Soy Flour | |
|---|---|---|
| linoleic acid | 0.54 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.54 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.
Pasta g
()
|
Daily Values (%) |
Soy Flour 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 pasta or soy flour contain more calories in 100 grams?Both pasta and soy flour are high in calories. Pasta is quite similar to pasta for calories - pasta has 371 calories in 100g and soy flour has 372 calories.
Is pasta or soy flour better for protein?
Both pasta and soy flour are high in protein. Soy flour has 280% more protein than pasta - pasta has 13g of protein per 100 grams and soy flour has 49.8g of protein.
Does pasta or soy flour have more carbohydrates?
By weight, both pasta and soy flour are high in carbohydrates. pasta has 140% more carbohydrates than soy flour - pasta has 74.7g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does pasta or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 12 times more calcium than pasta - pasta has 21mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does pasta or soy flour contain more iron?
Both pasta and soy flour are high in iron. Soy flour has 150% more iron than pasta - pasta has 3.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does pasta or soy flour contain more potassium?
Both pasta and soy flour are high in potassium. Soy flour has 840% more potassium than pasta - pasta has 223mg of potassium in 100 grams and soy flour has 2090mg of potassium.