Soy Flour vs. Turkey
Nutrition comparison of Soy Flour and Cooked Turkey
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
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and turkey:
- Both turkey and soy flour are high in calories, potassium and protein.
- Soy flour has more thiamin and folate, however, turkey contains more niacin and Vitamin B12.
- Soy flour has signficantly less cholesterol than turkey.
- Soy flour is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and soy flour are high in calories. Soy flour has 97% more calories than turkey - turkey has 189 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is lighter in protein, much heavier in carbs and lighter in fat compared to turkey per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Turkey | |
|---|---|---|
| Protein | 50% | 63% |
| Carbohydrates | 31% | ~ |
| Fat | 20% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and turkey has 100% less carbohydrates than soy flour - turkey has 0.06g 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 turkey - soy flour has 16g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and soy flour are high in protein. Soy flour has 74% more protein than turkey - turkey has 28.6g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Turkey and soy flour contain similar amounts of saturated fat - turkey has 2.2g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both turkey and soy flour are low in trans fat - turkey has 0.1g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Soy flour has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Turkey and soy flour contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than soy flour - turkey has 15iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Turkey and soy flour contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Soy flour and turkey contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin and folate, however, turkey contains more niacin and Vitamin B12. Both soy flour and turkey contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Soy Flour | Turkey | |
|---|---|---|
| Thiamin | 1.088 MG | 0.045 MG |
| Riboflavin | 0.28 MG | 0.281 MG |
| Niacin | 2.95 MG | 9.573 MG |
| Pantothenic acid | 1.55 MG | 0.948 MG |
| Vitamin B6 | 1.05 MG | 0.616 MG |
| Folate | 289 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 19 times more calcium than turkey - turkey has 14mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 652% more iron than turkey - turkey has 1.1mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both turkey and soy flour are high in potassium. Soy flour has 774% more potassium than turkey - turkey has 239mg 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 turkey per 100 grams.
| Soy Flour | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.555 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both soy flour and turkey contain significant amounts of linoleic acid.
| Soy Flour | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 3.66 G | 1.873 G |
| Total | 3.66 G | 1.883 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 Turkey 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 turkey or soy flour contain more calories in 100 grams?Both turkey and soy flour are high in calories. Soy flour has 100% more calories than turkey - turkey has 189 calories in 100g and soy flour has 372 calories.
Is turkey or soy flour better for protein?
Both turkey and soy flour are high in protein. Soy flour has 70% more protein than turkey - turkey has 28.6g of protein per 100 grams and soy flour has 49.8g of protein.
Does turkey or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and turkey has 100% fewer carbohydrates than soy flour - turkey has 0.06g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does turkey or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 19 times more calcium than turkey - turkey has 14mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does turkey or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 650% more iron than turkey - turkey has 1.1mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does turkey or soy flour contain more potassium?
Both turkey and soy flour are high in potassium. Soy flour has 770% more potassium than turkey - turkey has 239mg of potassium in 100 grams and soy flour has 2090mg of potassium.