White Bread vs. Soy Flour

Nutrition comparison of White Bread and Soy Flour

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

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

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

  • Both white bread and soy flour are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
  • Soy flour has more beta-carotene than white bread, however, white bread contains more lutein + zeaxanthin than soy flour.
  • Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour is an excellent source of potassium.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of White Bread src
Image of Soy Flour src

Calories and Carbs

calories

Both white bread and soy flour are high in calories. Soy flour has 56% more calories than white bread - white bread has 238 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. White bread has a macronutrient ratio of 18:74:8 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Soy Flour
Protein 18% 50%
Carbohydrates 74% 31%
Fat 8% 20%
Alcohol ~ ~

carbohydrates

Both white bread and soy flour are high in carbohydrates. White bread has 43% more carbohydrates than soy flour - white bread has 43.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both white bread and soy flour are high in dietary fiber. Soy flour has 74% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

White bread has 46% less sugar than soy flour - white bread has 5g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both white bread and soy flour are high in protein. Soy flour has 367% more protein than white bread - white bread has 10.7g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

White bread and soy flour contain similar amounts of saturated fat - white bread has 0.63g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Both white bread and soy flour are low in trans fat - white bread has 0.03g of trans fat per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Soy flour and white bread contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and soy flour contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

White bread and soy flour contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate. Both white bread and soy flour contain significant amounts of riboflavin and niacin.

White Bread Soy Flour
Thiamin 0.51 MG 1.088 MG
Riboflavin 0.255 MG 0.28 MG
Niacin 4.455 MG 2.95 MG
Pantothenic acid 0.455 MG 1.55 MG
Vitamin B6 0.08 MG 1.05 MG
Folate 127 UG 289 UG

Minerals

calcium

Both white bread and soy flour are high in calcium. White bread has 140% more calcium than soy flour - white bread has 684mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both white bread and soy flour are high in iron. Soy flour has 68% more iron than white bread - white bread has 4.9mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 15 times more potassium than white bread - white bread has 127mg 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 has more beta-carotene than white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than soy flour per 100 grams.

White Bread Soy Flour
beta-carotene 2 UG 24 UG
lutein + zeaxanthin 25 UG ~

Omega-3 and Omega-6

omega 3s

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

White Bread Soy Flour
alpha linoleic acid 0.083 G 0.555 G
EPA 0.003 G ~
Total 0.086 G 0.555 G

omega 6s

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

White Bread Soy Flour
other omega 6 0.005 G 0.025 G
linoleic acid 0.879 G 3.66 G
Total 0.884 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: White Bread (Bread, white wheat) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does white bread or soy flour contain more calories in 100 grams?
Both white bread and soy flour are high in calories. Soy flour has 60% more calories than white bread - white bread has 238 calories in 100g and soy flour has 372 calories.

Is white bread or soy flour better for protein?
Both white bread and soy flour are high in protein. Soy flour has 370% more protein than white bread - white bread has 10.7g of protein per 100 grams and soy flour has 49.8g of protein.

Does white bread or soy flour have more carbohydrates?
By weight, both white bread and soy flour are high in carbohydrates. white bread has 40% more carbohydrates than soy flour - white bread has 43.9g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does white bread or soy flour contain more calcium?
Both white bread and soy flour are high in calcium. White bread has 140% more calcium than soy flour - white bread has 684mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does white bread or soy flour contain more iron?
Both white bread and soy flour are high in iron. Soy flour has 70% more iron than white bread - white bread has 4.9mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does white bread or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 15 times more potassium than white bread - white bread has 127mg of potassium in 100 grams and soy flour has 2090mg of potassium.

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