Soy Flour vs. Tomato

Nutrition comparison of Soy Flour and Tomato

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy flour versus tomato (100g each) below using 2020 USDA and NIH data[1].

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

  • Both tomato and soy flour are high in potassium.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium, dietary fiber, iron and protein.
  • Tomato has 45 times less saturated fat than soy flour.
  • Tomato has 72% less sugar than soy flour.
  • Tomato is a great source of Vitamin C.
Detailed nutritional comparison of soy flour and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Tomato src

Calories and Carbs

calories

Soy flour is high in calories and tomato has 95% less calories than soy flour - tomato has 18 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 tomato per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Tomato
Protein 50% 17%
Carbohydrates 31% 75%
Fat 20% 9%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and tomato has 87% less carbohydrates than soy flour - tomato has 3.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has 12 times more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Tomato has 72% less sugar than soy flour - tomato has 2.6g 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 55 times more protein than tomato - tomato has 0.88g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Tomato has 45 times less saturated fat than soy flour - tomato has 0.03g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has more Vitamin C than soy flour - tomato has 13.7mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Tomato has 20 times more Vitamin A than soy flour - tomato has 42ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Tomato and soy flour contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Tomato and soy flour contain similar amounts of Vitamin K - tomato has 7.9ug 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.

Soy Flour Tomato
Thiamin 1.088 MG 0.037 MG
Riboflavin 0.28 MG 0.019 MG
Niacin 2.95 MG 0.594 MG
Pantothenic acid 1.55 MG 0.089 MG
Vitamin B6 1.05 MG 0.08 MG
Folate 289 UG 15 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 27 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 29 times more iron than tomato - tomato has 0.27mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both tomato and soy flour are high in potassium. Soy flour has 782% more potassium than tomato - tomato has 237mg 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 Tomato
beta-carotene 24 UG 449 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG
lutein + zeaxanthin ~ 123 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Tomato
alpha linoleic acid 0.555 G 0.003 G
Total 0.555 G 0.003 G

omega 6s

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

Soy Flour Tomato
other omega 6 0.025 G ~
linoleic acid 3.66 G 0.08 G
Total 3.685 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

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FAQ

Does tomato or soy flour contain more calories in 100 grams?
Soy flour is high in calories and tomato has 100% less calories than soy flour - tomato has 18 calories in 100g and soy flour has 372 calories.

Is tomato or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 55 times more protein than tomato - tomato has 0.88g of protein per 100 grams and soy flour has 49.8g of protein.

Does tomato or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and tomato has 90% fewer carbohydrates than soy flour - tomato has 3.9g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does tomato or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 27 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does tomato or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 29 times more iron than tomato - tomato has 0.27mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does tomato or soy flour contain more potassium?
Both tomato and soy flour are high in potassium. Soy flour has 780% more potassium than tomato - tomato has 237mg of potassium in 100 grams and soy flour has 2090mg of potassium.