Soy Flour vs. Whey Protein Powder

Nutrition comparison of Soy Flour and Whey Protein Powder

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

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

For a quick recap of significant nutrients and differences in soy flour and whey protein powder:

  • Both soy flour and whey protein powder are high in calcium, calories, dietary fiber, potassium and protein.
  • Soy flour is an excellent source of iron.
  • Whey protein powder has more riboflavin and Vitamin B12, however, soy flour contains more niacin, pantothenic acid and folate.
Detailed nutritional comparison of soy flour and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both soy flour and whey protein powder are high in calories. Soy flour has a little more calories (6%) than whey protein powder by weight - soy flour has 372 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, soy flour is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Whey Protein Powder
Protein 50% 89%
Carbohydrates 31% 7%
Fat 20% 4%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and whey protein powder has 80% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both soy flour and whey protein powder are high in dietary fiber. Soy flour has 416% more dietary fiber than whey protein powder - soy flour has 16g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Whey protein powder has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Both soy flour and whey protein powder are high in protein. Whey protein powder has 57% more protein than soy flour - soy flour has 49.8g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Soy flour and whey protein powder contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Soy flour has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Soy flour and whey protein powder contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Soy flour has more Vitamin E than whey protein powder - soy flour has 0.55mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Soy flour and whey protein powder contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more riboflavin and Vitamin B12, however, soy flour contains more niacin, pantothenic acid and folate. Both soy flour and whey protein powder contain significant amounts of thiamin and Vitamin B6.

Soy Flour Whey Protein Powder
Thiamin 1.088 MG 0.609 MG
Riboflavin 0.28 MG 2.017 MG
Niacin 2.95 MG 1.136 MG
Pantothenic acid 1.55 MG ~
Vitamin B6 1.05 MG 0.607 MG
Folate 289 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both soy flour and whey protein powder are high in calcium. Whey protein powder has 65% more calcium than soy flour - soy flour has 285mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Soy flour is an excellent source of iron and it has 626% more iron than whey protein powder - soy flour has 8.2mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both soy flour and whey protein powder are high in potassium. Soy flour has 318% more potassium than whey protein powder - soy flour has 2090mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Soy Flour Whey Protein Powder
alpha linoleic acid 0.555 G 0.034 G
Total 0.555 G 0.034 G

omega 6s

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

Soy Flour Whey Protein Powder
other omega 6 0.025 G ~
linoleic acid 3.66 G 0.264 G
Total 3.685 G 0.264 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 Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does soy flour or whey protein powder contain more calories in 100 grams?
Both soy flour and whey protein powder are high in calories. Soy flour has a little more calories ( 10%) than whey protein powder by weight - soy flour has 372 calories in 100g and whey protein powder has 352 calories.

Is soy flour or whey protein powder better for protein?
Both soy flour and whey protein powder are high in protein. Whey protein powder has 60% more protein than soy flour - soy flour has 49.8g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does soy flour or whey protein powder have more carbohydrates?
By weight, soy flour is high in carbohydrates and whey protein powder has 80% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does soy flour or whey protein powder contain more calcium?
Both soy flour and whey protein powder are high in calcium. Whey protein powder has 70% more calcium than soy flour - soy flour has 285mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does soy flour or whey protein powder contain more iron?
Soy flour is an abundant source of iron and it has 630% more iron than whey protein powder - soy flour has 8.2mg of iron in 100 grams and whey protein powder has 1.1mg of iron.

Does soy flour or whey protein powder contain more potassium?
Both soy flour and whey protein powder are high in potassium. Soy flour has 320% more potassium than whey protein powder - soy flour has 2090mg of potassium in 100 grams and whey protein powder has 500mg of potassium.