Soy Milk vs. Soy Flour

Nutrition comparison of Soy Milk and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy milk versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy milk and soy flour:

  • Both soy flour and soy milk are high in calcium.
  • Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber, iron, potassium and protein.
  • Soy milk has 5.2 times less saturated fat than soy flour.
  • Soy milk has 61% less sugar than soy flour.
Detailed nutritional comparison of soy milk and soy flour 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 Milk (Soy milk, fortified) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Soy Milk src
Image of Soy Flour src

Calories and Carbs

calories

Soy flour is high in calories and soy milk has 88% less calories than soy flour - soy flour has 372 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is much lighter in protein, heavier in carbs and heavier in fat compared to soy flour per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Soy Flour
Protein 24% 50%
Carbohydrates 46% 31%
Fat 31% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and soy milk has 84% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has 79 times more dietary fiber than soy milk - soy flour has 16g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Soy milk has 61% less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 18 times more protein than soy milk - soy flour has 49.8g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Soy milk has 5.2 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

Vitamins

Vitamin A

Soy milk has 26 times more Vitamin A than soy flour - soy flour has 2ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Soy milk has more Vitamin D than soy flour - soy milk has 3.7iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Soy flour and soy milk contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Soy flour and soy milk contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and soy flour contain significant amounts of riboflavin.

Soy Milk Soy Flour
Thiamin 0.029 MG 1.088 MG
Riboflavin 0.184 MG 0.28 MG
Niacin 0.425 MG 2.95 MG
Pantothenic acid ~ 1.55 MG
Vitamin B6 0.031 MG 1.05 MG
Folate 9 UG 289 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both soy flour and soy milk are high in calcium. Soy flour has 132% more calcium than soy milk - soy flour has 285mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Soy flour is an excellent source of iron and it has 18 times more iron than soy milk - soy flour has 8.2mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 16 times more potassium than soy milk - soy flour has 2090mg of potassium per 100 grams and soy milk has 122mg 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 Milk Soy Flour
beta-carotene 2 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than soy milk per 100 grams.

Soy Milk Soy Flour
alpha linoleic acid 0.075 G 0.555 G
Total 0.075 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than soy milk per 100 grams.

Soy Milk Soy Flour
linoleic acid 0.584 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.584 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.

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Soy Flour (Soy flour, low-fat) .

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G Water G
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FAQ

Does soy flour or soy milk contain more calories in 100 grams?
Soy flour is high in calories and soy milk has 90% less calories than soy flour - soy flour has 372 calories in 100g and soy milk has 43 calories.

Is soy flour or soy milk better for protein?
Soy flour is a fantastic source of protein and it has 18 times more protein than soy milk - soy flour has 49.8g of protein per 100 grams and soy milk has 2.6g of protein.

Does soy flour or soy milk have more carbohydrates?
By weight, soy flour is high in carbohydrates and soy milk has 80% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does soy flour or soy milk contain more calcium?
Both soy flour and soy milk are high in calcium. Soy flour has 130% more calcium than soy milk - soy flour has 285mg of calcium in 100 grams and soy milk has 123mg of calcium.

Does soy flour or soy milk contain more iron?
Soy flour is an abundant source of iron and it has 18 times more iron than soy milk - soy flour has 8.2mg of iron in 100 grams and soy milk has 0.42mg of iron.

Does soy flour or soy milk contain more potassium?
Soy flour is a rich source of potassium and it has 16 times more potassium than soy milk - soy flour has 2090mg of potassium in 100 grams and soy milk has 122mg of potassium.