Soy Flour vs. Yellow Corn

Nutrition comparison of Soy Flour and Cooked Yellow Corn

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 yellow corn (100g each) below using 2020 USDA and NIH data[1].

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

  • Both yellow corn and soy flour are high in dietary fiber and potassium.
  • Soy flour has more thiamin, riboflavin, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium, iron and protein.
  • Yellow corn has 5.5 times less saturated fat than soy flour.
  • Yellow corn has 51% less sugar than soy flour.
Detailed nutritional comparison of soy flour and yellow corn 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Yellow Corn src

Calories and Carbs

calories

Soy flour is high in calories and yellow corn has 74% less calories than soy flour - yellow corn has 96 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much heavier in protein, much lighter in carbs and heavier in fat compared to yellow corn per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Yellow Corn
Protein 50% 12%
Carbohydrates 31% 76%
Fat 20% 12%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and yellow corn has 32% less carbohydrates than soy flour - yellow corn has 21g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both yellow corn and soy flour are high in dietary fiber. Soy flour has 567% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Yellow corn has 51% less sugar than soy flour - yellow corn has 4.5g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 13 times more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Yellow corn has 5.5 times less saturated fat than soy flour - yellow corn has 0.2g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Yellow corn has more Vitamin C than soy flour - yellow corn has 5.5mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Yellow corn and soy flour contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Yellow corn and soy flour contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Yellow corn and soy flour contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Soy Flour Yellow Corn
Thiamin 1.088 MG 0.093 MG
Riboflavin 0.28 MG 0.057 MG
Niacin 2.95 MG 1.683 MG
Pantothenic acid 1.55 MG 0.792 MG
Vitamin B6 1.05 MG 0.139 MG
Folate 289 UG 23 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 94 times more calcium than yellow corn - yellow corn 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 17 times more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both yellow corn and soy flour are high in potassium. Soy flour has 859% more potassium than yellow corn - yellow corn has 218mg 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 Yellow Corn
beta-carotene 24 UG 66 UG
alpha-carotene ~ 23 UG
lutein + zeaxanthin ~ 906 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Yellow Corn
alpha linoleic acid 0.555 G 0.018 G
Total 0.555 G 0.018 G

omega 6s

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

Soy Flour Yellow Corn
other omega 6 0.025 G ~
linoleic acid 3.66 G 0.586 G
Total 3.685 G 0.586 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: Soy Flour (Soy flour, low-fat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does yellow corn or soy flour contain more calories in 100 grams?
Soy flour is high in calories and yellow corn has 70% less calories than soy flour - yellow corn has 96 calories in 100g and soy flour has 372 calories.

Is yellow corn or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 13 times more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and soy flour has 49.8g of protein.

Does yellow corn or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and yellow corn has 30% fewer carbohydrates than soy flour - yellow corn has 21g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does yellow corn or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 94 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does yellow corn or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 17 times more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does yellow corn or soy flour contain more potassium?
Both yellow corn and soy flour are high in potassium. Soy flour has 860% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and soy flour has 2090mg of potassium.