Yogurt vs. Soy Flour
Nutrition comparison of Yogurt and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and soy flour:
- Both yogurt and soy flour are high in calcium.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Soy flour is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and yogurt has 84% less calories than soy flour - yogurt has 61 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, yogurt is much lighter in protein, much heavier in fat and similar to soy flour for carbs. Yogurt has a macronutrient ratio of 23:30:47 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Soy Flour | |
|---|---|---|
| Protein | 23% | 50% |
| Carbohydrates | 30% | 31% |
| Fat | 47% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and yogurt has 85% less carbohydrates than soy flour - yogurt has 4.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than yogurt - soy flour has 16g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has 50% less sugar than soy flour - yogurt has 4.7g 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 yogurt - yogurt has 3.5g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Yogurt and soy flour contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
cholesterol
Soy flour has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and soy flour contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Yogurt has 12 times more Vitamin A than soy flour - yogurt has 27ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Yogurt and soy flour contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Yogurt and soy flour contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Yogurt and soy flour contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and soy flour contain significant amounts of riboflavin.
| Yogurt | Soy Flour | |
|---|---|---|
| Thiamin | 0.029 MG | 1.088 MG |
| Riboflavin | 0.142 MG | 0.28 MG |
| Niacin | 0.075 MG | 2.95 MG |
| Pantothenic acid | 0.389 MG | 1.55 MG |
| Vitamin B6 | 0.032 MG | 1.05 MG |
| Folate | 7 UG | 289 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and soy flour are high in calcium. Soy flour has 136% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 163 times more iron than yogurt - yogurt has 0.05mg 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 12 times more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.555 G |
| Total | 0.027 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than yogurt per 100 grams.
| Yogurt | Soy Flour | |
|---|---|---|
| linoleic acid | 0.065 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.065 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.
Yogurt 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 yogurt or soy flour contain more calories in 100 grams?Soy flour is high in calories and yogurt has 80% less calories than soy flour - yogurt has 61 calories in 100g and soy flour has 372 calories.
Is yogurt or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 13 times more protein than yogurt - yogurt has 3.5g of protein per 100 grams and soy flour has 49.8g of protein.
Does yogurt or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and yogurt has 90% fewer carbohydrates than soy flour - yogurt has 4.7g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in yogurt comprise of 100% sugar.
Does yogurt or soy flour contain more calcium?
Both yogurt and soy flour are high in calcium. Soy flour has 140% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does yogurt or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 163 times more iron than yogurt - yogurt has 0.05mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does yogurt or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 12 times more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and soy flour has 2090mg of potassium.