Soy Flour vs. Pork
Nutrition comparison of Soy Flour and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and pork:
- Both pork and soy flour are high in calories, potassium and protein.
- Soy flour has more pantothenic acid, Vitamin B6 and folate, however, pork contains more Vitamin B12.
- Soy flour is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and soy flour are high in calories. Soy flour has 25% more calories than pork - pork has 297 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is heavier in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Pork | |
|---|---|---|
| Protein | 50% | 36% |
| Carbohydrates | 31% | ~ |
| Fat | 20% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and pork has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than pork - soy flour has 16g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and soy flour are high in protein. Soy flour has 94% more protein than pork - pork has 25.7g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Pork is high in saturated fat and soy flour has 83% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
cholesterol
Soy flour has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than soy flour - pork has 0.7mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Pork and soy flour contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than soy flour - pork has 21iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Pork and soy flour contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Soy flour and pork contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Soy flour has more pantothenic acid, Vitamin B6 and folate, however, pork contains more Vitamin B12. Both soy flour and pork contain significant amounts of thiamin, riboflavin and niacin.
| Soy Flour | Pork | |
|---|---|---|
| Thiamin | 1.088 MG | 0.706 MG |
| Riboflavin | 0.28 MG | 0.22 MG |
| Niacin | 2.95 MG | 4.206 MG |
| Pantothenic acid | 1.55 MG | 0.52 MG |
| Vitamin B6 | 1.05 MG | 0.391 MG |
| Folate | 289 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 11 times more calcium than pork - pork has 22mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 536% more iron than pork - pork has 1.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both pork and soy flour are high in potassium. Soy flour has 477% more potassium than pork - pork has 362mg 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 pork per 100 grams.
| Soy Flour | Pork | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.07 G |
| Total | 0.555 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than pork per 100 grams.
| Soy Flour | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 3.66 G | 1.64 G |
| Total | 3.66 G | 1.72 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 (%) |
Cooked Pork 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 pork or soy flour contain more calories in 100 grams?Both pork and soy flour are high in calories. Soy flour has 30% more calories than pork - pork has 297 calories in 100g and soy flour has 372 calories.
Is pork or soy flour better for protein?
Both pork and soy flour are high in protein. Soy flour has 90% more protein than pork - pork has 25.7g of protein per 100 grams and soy flour has 49.8g of protein.
Does soy flour or pork have more carbohydrates?
By weight, soy flour is high in carbohydrates and pork has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and pork has no carbs..
Does pork or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 11 times more calcium than pork - pork has 22mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does pork or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 540% more iron than pork - pork has 1.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does pork or soy flour contain more potassium?
Both pork and soy flour are high in potassium. Soy flour has 480% more potassium than pork - pork has 362mg of potassium in 100 grams and soy flour has 2090mg of potassium.