Soy Flour vs. Spirulina

Nutrition comparison of Soy Flour and Spirulina

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

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

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

  • Both spirulina and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Soy flour has 51% less saturated fat than spirulina.
  • Spirulina has 67% less sugar than soy flour.
  • Spirulina has more thiamin, riboflavin, niacin and pantothenic acid, however, soy flour contains more Vitamin B6 and folate.
  • Spirulina has signficantly more Vitamin C than soy flour.
Detailed nutritional comparison of soy flour and spirulina 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 Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Spirulina src

Calories and Carbs

calories

Both spirulina and soy flour are high in calories. Soy flour has 28% more calories than spirulina - spirulina has 290 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is lighter in protein, heavier in carbs and similar to spirulina for fat. Soy flour has a macronutrient ratio of 50:31:20 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Spirulina
Protein 50% 58%
Carbohydrates 31% 24%
Fat 20% 18%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and spirulina has 22% less carbohydrates than soy flour - spirulina has 23.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both spirulina and soy flour are high in dietary fiber. Soy flour has 344% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Spirulina has 67% less sugar than soy flour - spirulina has 3.1g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both spirulina and soy flour are high in protein. Spirulina has 15% more protein than soy flour - spirulina has 57.5g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 51% less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than soy flour - spirulina has 10.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Spirulina has 13 times more Vitamin A than soy flour - spirulina has 29ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Spirulina has 809% more Vitamin E than soy flour - spirulina has 5mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Spirulina has 554% more Vitamin K than soy flour - spirulina has 25.5ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Spirulina has more thiamin, riboflavin, niacin and pantothenic acid, however, soy flour contains more Vitamin B6 and folate.

Soy Flour Spirulina
Thiamin 1.088 MG 2.38 MG
Riboflavin 0.28 MG 3.67 MG
Niacin 2.95 MG 12.82 MG
Pantothenic acid 1.55 MG 3.48 MG
Vitamin B6 1.05 MG 0.364 MG
Folate 289 UG 94 UG

Minerals

calcium

Both spirulina and soy flour are high in calcium. Soy flour has 138% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both spirulina and soy flour are high in iron. Spirulina has 248% more iron than soy flour - spirulina has 28.5mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both spirulina and soy flour are high in potassium. Soy flour has 109% more potassium than - spirulina has 1363mg 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 Spirulina
beta-carotene 24 UG 342 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both soy flour and spirulina contain significant amounts of alpha linoleic acid (ALA).

Soy Flour Spirulina
alpha linoleic acid 0.555 G 0.823 G
Total 0.555 G 0.823 G

omega 6s

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

Soy Flour Spirulina
other omega 6 0.025 G ~
linoleic acid 3.66 G 1.254 G
Total 3.685 G 1.254 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 Spirulina .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does spirulina or soy flour contain more calories in 100 grams?
Both spirulina and soy flour are high in calories. Soy flour has 30% more calories than spirulina - spirulina has 290 calories in 100g and soy flour has 372 calories.

Is spirulina or soy flour better for protein?
Both spirulina and soy flour are high in protein. Spirulina has 20% more protein than soy flour - spirulina has 57.5g of protein per 100 grams and soy flour has 49.8g of protein.

Does spirulina or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and spirulina has 20% fewer carbohydrates than soy flour - spirulina has 23.9g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does spirulina or soy flour contain more calcium?
Both spirulina and soy flour are high in calcium. Soy flour has 140% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does spirulina or soy flour contain more iron?
Both spirulina and soy flour are high in iron. Spirulina has 250% more iron than soy flour - spirulina has 28.5mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does spirulina or soy flour contain more potassium?
Both spirulina and soy flour are high in potassium. Soy flour has 110% more potassium than - spirulina has 1363mg of potassium in 100 grams and soy flour has 2090mg of potassium.