Soybean Oil vs. Soy Flour
Nutrition comparison of Soybean Oil and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and soy flour:
- Both soybean oil and soy flour are high in calories.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soybean oil and soy flour are high in calories. Soybean oil has 138% more calories than soy flour - soybean oil has 884 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Soy Flour | |
|---|---|---|
| Protein | ~ | 50% |
| Carbohydrates | ~ | 31% |
| Fat | 100% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and soybean oil has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - soy flour has 16g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Soy flour is an excellent source of protein and it has more protein than soybean oil - soy flour has 49.8g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and soy flour has 92% less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both soybean oil and soy flour are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Soy flour and soybean oil contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 13 times more Vitamin E than soy flour - soybean oil has 8.2mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 46 times more Vitamin K than soy flour - soybean oil has 183.9ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Soy Flour | |
|---|---|---|
| Thiamin | ~ | 1.088 MG |
| Riboflavin | ~ | 0.28 MG |
| Niacin | ~ | 2.95 MG |
| Pantothenic acid | ~ | 1.55 MG |
| Vitamin B6 | ~ | 1.05 MG |
| Folate | ~ | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has more calcium than soybean oil - soy flour has 285mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Soy flour is an excellent source of iron and it has 409 times more iron than soybean oil - soybean oil has 0.02mg 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 more potassium than soybean oil - soy flour has 2090mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than soy flour per 100 grams.
| Soybean Oil | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.555 G |
| Total | 7.034 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than soy flour per 100 grams.
| Soybean Oil | Soy Flour | |
|---|---|---|
| other omega 6 | 0.242 G | 0.025 G |
| linoleic acid | 50.299 G | 3.66 G |
| Total | 50.541 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: Soybean Oil (Oil, vegetable, soybean, refined) and Soy Flour (Soy flour, low-fat) .
Soybean Oil 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 soybean oil or soy flour contain more calories in 100 grams?Both soybean oil and soy flour are high in calories. Soybean oil has 140% more calories than soy flour - soybean oil has 884 calories in 100g and soy flour has 372 calories.
Is soy flour or soybean oil better for protein?
Soy flour is a fantastic source of protein and it has more protein than soybean oil - soy flour has 49.8g of protein per 100 grams and soybean oil does not contain significant amounts.
Does soy flour or soybean oil have more carbohydrates?
By weight, soy flour is high in carbohydrates and soybean oil has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and soybean oil has no carbs..
Does soy flour or soybean oil contain more calcium?
Soy flour is a rich source of calcium and it has more calcium than soybean oil - soy flour has 285mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does soybean oil or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 409 times more iron than soybean oil - soybean oil has 0.02mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does soy flour or soybean oil contain more potassium?
Soy flour is a rich source of potassium and it has more potassium than soybean oil - soy flour has 2090mg of potassium in 100 grams and soybean oil does not contain significant amounts.