White Rice vs. Soy Flour
Nutrition comparison of Cooked White Rice and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and soy flour:
- Both white rice and soy flour are high in calories.
- Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- White rice has 21.6 times less saturated fat than soy flour.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and soy flour are high in calories. Soy flour has 186% more calories than white rice - white rice has 130 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. White rice has a macronutrient ratio of 8:91:2 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Soy Flour | |
|---|---|---|
| Protein | 8% | 50% |
| Carbohydrates | 91% | 31% |
| Fat | 2% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and soy flour contain similar amounts of carbs - white rice has 28.6g 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 52 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
White rice has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Soy flour is an excellent source of protein and it has 19 times more protein than white rice - white rice has 2.4g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
White rice has 21.6 times less saturated fat than soy flour - white rice has 0.06g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Soy flour and white rice contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than white rice - soy flour has 0.55mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Soy flour and white rice contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both white rice and soy flour contain significant amounts of niacin.
| White Rice | Soy Flour | |
|---|---|---|
| Thiamin | 0.167 MG | 1.088 MG |
| Riboflavin | 0.016 MG | 0.28 MG |
| Niacin | 1.835 MG | 2.95 MG |
| Pantothenic acid | 0.411 MG | 1.55 MG |
| Vitamin B6 | 0.05 MG | 1.05 MG |
| Folate | 58 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 94 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 450% more iron than white rice - white rice has 1.5mg 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 71 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.555 G |
| Total | 0.01 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than white rice per 100 grams.
| White Rice | Soy Flour | |
|---|---|---|
| linoleic acid | 0.046 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Soy Flour (Soy flour, low-fat) .
Cooked White Rice g
()
|
Daily Values (%) |
Soy Flour 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 white rice or soy flour contain more calories in 100 grams?Both white rice and soy flour are high in calories. Soy flour has 190% more calories than white rice - white rice has 130 calories in 100g and soy flour has 372 calories.
Is white rice or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 19 times more protein than white rice - white rice has 2.4g of protein per 100 grams and soy flour has 49.8g of protein.
Does white rice or soy flour have more carbohydrates?
By weight, white rice and soy flour contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does white rice or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 94 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does white rice or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 450% more iron than white rice - white rice has 1.5mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does white rice or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 71 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and soy flour has 2090mg of potassium.