Whole Wheat Flour vs. Soy Flour

Nutrition comparison of Whole Wheat Flour and Soy Flour

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

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

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

  • Both whole wheat flour and soy flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Soy flour has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than soy flour.
  • Soy flour has more thiamin, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium.
  • Whole wheat flour has 8.1 times less sugar than soy flour.
Detailed nutritional comparison of whole wheat flour and soy flour 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Soy Flour src

Calories and Carbs

calories

Both whole wheat flour and soy flour are high in calories. Soy flour has 12% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Soy Flour
Protein 11% 50%
Carbohydrates 84% 31%
Fat 5% 20%
Alcohol ~ ~

carbohydrates

Both whole wheat flour and soy flour are high in carbohydrates. Whole wheat flour has 143% more carbohydrates than soy flour - whole wheat flour has 74.5g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both whole wheat flour and soy flour are high in dietary fiber. Soy flour has 22% more dietary fiber than whole wheat flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Whole wheat flour has 8.1 times less sugar than soy flour - whole wheat flour has 1g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both whole wheat flour and soy flour are high in protein. Soy flour has 418% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Whole wheat flour and soy flour contain similar amounts of saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Whole wheat flour and soy flour contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Whole wheat flour and soy flour contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Whole Wheat Flour Soy Flour
Thiamin 0.297 MG 1.088 MG
Riboflavin 0.188 MG 0.28 MG
Niacin 5.347 MG 2.95 MG
Pantothenic acid 1.011 MG 1.55 MG
Vitamin B6 0.191 MG 1.05 MG
Folate 28 UG 289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 764% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both whole wheat flour and soy flour are high in iron. Soy flour has 121% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both whole wheat flour and soy flour are high in potassium. Soy flour has 430% more potassium than whole wheat flour - whole wheat flour has 394mg 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 has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than soy flour per 100 grams.

Whole Wheat Flour Soy Flour
beta-carotene 5 UG 24 UG
lutein + zeaxanthin 220 UG ~


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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does whole wheat flour or soy flour contain more calories in 100 grams?
Both whole wheat flour and soy flour are high in calories. Soy flour has 10% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and soy flour has 372 calories.

Is whole wheat flour or soy flour better for protein?
Both whole wheat flour and soy flour are high in protein. Soy flour has 420% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and soy flour has 49.8g of protein.

Does whole wheat flour or soy flour have more carbohydrates?
By weight, both whole wheat flour and soy flour are high in carbohydrates. whole wheat flour has 140% more carbohydrates than soy flour - whole wheat flour has 74.5g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does whole wheat flour or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 760% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does whole wheat flour or soy flour contain more iron?
Both whole wheat flour and soy flour are high in iron. Soy flour has 120% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does whole wheat flour or soy flour contain more potassium?
Both whole wheat flour and soy flour are high in potassium. Soy flour has 430% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and soy flour has 2090mg of potassium.