Whole Wheat Bread vs. Soy Flour
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and soy flour:
- Both whole wheat bread and soy flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Soy flour has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than soy flour.
- Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and soy flour are high in calories. Soy flour has 40% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Soy Flour | |
|---|---|---|
| Protein | 20% | 50% |
| Carbohydrates | 65% | 31% |
| Fat | 14% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and soy flour are high in carbohydrates. Whole wheat bread has 41% more carbohydrates than soy flour - whole wheat bread has 43.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both whole wheat bread and soy flour are high in dietary fiber. Soy flour has 116% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Whole wheat bread and soy flour contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both whole wheat bread and soy flour are high in protein. Soy flour has 273% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Whole wheat bread and soy flour contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and soy flour contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and whole wheat bread contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and soy flour contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Whole wheat bread and soy flour contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both whole wheat bread and soy flour contain significant amounts of niacin.
| Whole Wheat Bread | Soy Flour | |
|---|---|---|
| Thiamin | 0.279 MG | 1.088 MG |
| Riboflavin | 0.131 MG | 0.28 MG |
| Niacin | 4.042 MG | 2.95 MG |
| Pantothenic acid | 0.336 MG | 1.55 MG |
| Vitamin B6 | 0.263 MG | 1.05 MG |
| Folate | 75 UG | 289 UG |
Minerals
calcium
Both whole wheat bread and soy flour are high in calcium. Soy flour has 177% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both whole wheat bread and soy flour are high in iron. Soy flour has 228% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both whole wheat bread and soy flour are high in potassium. Soy flour has 809% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than soy flour per 100 grams.
| Whole Wheat Bread | Soy Flour | |
|---|---|---|
| beta-carotene | 1 UG | 24 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.555 G |
| Total | 0.205 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Soy Flour | |
|---|---|---|
| other omega 6 | 0.002 G | 0.025 G |
| linoleic acid | 1.667 G | 3.66 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Soy Flour (Soy flour, low-fat) .
Whole Wheat Bread 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 whole wheat bread or soy flour contain more calories in 100 grams?Both whole wheat bread and soy flour are high in calories. Soy flour has 40% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and soy flour has 372 calories.
Is whole wheat bread or soy flour better for protein?
Both whole wheat bread and soy flour are high in protein. Soy flour has 270% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and soy flour has 49.8g of protein.
Does whole wheat bread or soy flour have more carbohydrates?
By weight, both whole wheat bread and soy flour are high in carbohydrates. whole wheat bread has 40% more carbohydrates than soy flour - whole wheat bread has 43.3g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does whole wheat bread or soy flour contain more calcium?
Both whole wheat bread and soy flour are high in calcium. Soy flour has 180% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does whole wheat bread or soy flour contain more iron?
Both whole wheat bread and soy flour are high in iron. Soy flour has 230% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does whole wheat bread or soy flour contain more potassium?
Both whole wheat bread and soy flour are high in potassium. Soy flour has 810% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and soy flour has 2090mg of potassium.