How many calories are in one cup of soy flour?

Soy flour has 327 calories per cup or 372 calories for every 100 grams. Most of its calories are from protein, carbohydrates and fat.

How much protein is in one cup of soy flour?

An excellent source of protein, a single cup of Soy Flour contains 88% of recommended daily values or 43.8 grams of protein. However, the protein in soy flour is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in soy flour?

Soy flour is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, Vitamin B6 and folate. It also contains significant amounts of riboflavin, niacin and pantothenic acid.

Does soy flour contain omega 3 fatty acids?

Soy flour is a great source of healthy omega-3 fatty acids, containing a total of 0.49 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does soy flour contain antioxidants?

Soy flour contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

Food with Nutrition Similar to Soy Flour

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Summary
Similar nuts
Similar plants

Soy Flour source

Similar to Soy Flour

A popular and very nutrient dense legume, soy flour is an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin, Vitamin B6 and folate. One cup of soy flour contains about 327 calories.

Many foods are similar nutritionally to soy flour, including peanuts, walnut, hazelnut and pistachio. Other similar foods include wheat germ and pasta.

Unsurprisingly, the nutritional profile of peanut flour is almost identical to soy flour.

We compared the key nutrients in soy flour (dietary fiber, protein, calcium, iron, potassium, thiamin, Vitamin B6 and folate) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Peanut Flour, Peanuts, Walnut, Hazelnut, Pistachio, Granola, Sunflower Seeds, Almonds, Oats, Cashews, Pine Nut, Cornmeal, Pumpkin Seeds, Mung Bean, Hemp Seeds, Whole Wheat Flour, Wheat Germ, Pasta

plants and vegetables: Dijon Mustard, Spirulina

The details of the top 20 foods most nutritionally similar to soy flour are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to soy flour. Peanut flour, peanuts, walnut, hazelnut and pistachio are all high in dietary fiber, protein, calcium, iron, potassium, thiamin, Vitamin B6 and or folate.

Peanut Flour

Similarity: > 95%

Peanut flour is high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, peanut flour contains more riboflavin, niacin and pantothenic acid than soy flour.

For 100 grams of soy flour and peanut flour:

Soy Flour (1.25 cup)		Peanut Flour (1.75 cup)
16	dietary fiber (G)	16
50	protein (G)	52
285	calcium (MG)	140
8.2	iron (MG)	2.1
2090	potassium (MG)	999
1.1	thiamin (MG)	0.7
1.1	Vitamin B6 (MG)	0.5
289	folate (UG)	248

However, soy flour does contain more than peanut flour by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	327
9.3	sugar (G)	8.2
1.3	saturated fat (G)	0.06
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	0.05
0.28	riboflavin (MG)	0.48
3	niacin (MG)	27
1.6	pantothenic acid (MG)	2.7
1.1	Vitamin B6 (MG)	0.5

0.988 | 0.988 | 10.16 Complete Comparison:
Peanut Flour vs. Soy Flour

Peanuts

Similarity: > 95%

Peanuts are high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and potassium. Also, peanuts contains more Vitamin E and niacin than soy flour.

For 100 grams of soy flour and peanuts:

Soy Flour (1.25 cup)		Peanuts (5/8 cup)
16	dietary fiber (G)	8.4
50	protein (G)	24
285	calcium (MG)	58
8.2	iron (MG)	1.6
2090	potassium (MG)	634
1.1	thiamin (MG)	0.15
1.1	Vitamin B6 (MG)	0.47
289	folate (UG)	97

However, soy flour does contain more iron, thiamin, riboflavin and pantothenic acid than peanuts by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	587
9.3	sugar (G)	4.9
1.3	saturated fat (G)	7.7
0	trans fat (G)	0.03
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	4.9
0.28	riboflavin (MG)	0.2
3	niacin (MG)	14
1.6	pantothenic acid (MG)	1
1.1	Vitamin B6 (MG)	0.47

0.985 | 0.985 | 7.45 Complete Comparison:
Peanuts vs. Soy Flour

Walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin C than soy flour.

For 100 grams of soy flour and walnut:

Soy Flour (1.25 cup)		Walnut (7/8 cup)
16	dietary fiber (G)	6.7
50	protein (G)	15
285	calcium (MG)	98
8.2	iron (MG)	2.9
2090	potassium (MG)	441
1.1	thiamin (MG)	0.34
1.1	Vitamin B6 (MG)	0.54
289	folate (UG)	98

However, soy flour does contain more thiamin, riboflavin, niacin and pantothenic acid than walnut by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	654
9.3	sugar (G)	2.6
1.3	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
2	Vitamin A (UG)	1
0.55	Vitamin E (MG)	0.7
0.28	riboflavin (MG)	0.15
3	niacin (MG)	1.1
1.6	pantothenic acid (MG)	0.57
1.1	Vitamin B6 (MG)	0.54

0.985 | 0.985 | 6.28 Complete Comparison:
Walnut vs. Soy Flour

Hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C and Vitamin E than soy flour.

For 100 grams of soy flour and hazelnut:

Soy Flour (1.25 cup)		Hazelnut (3.5 ounces)
16	dietary fiber (G)	9.4
50	protein (G)	15
285	calcium (MG)	123
8.2	iron (MG)	4.4
2090	potassium (MG)	755
1.1	thiamin (MG)	0.34
1.1	Vitamin B6 (MG)	0.62
289	folate (UG)	88

However, soy flour does contain more thiamin, riboflavin, niacin and pantothenic acid than hazelnut by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	646
9.3	sugar (G)	4.9
1.3	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
2	Vitamin A (UG)	3
0.55	Vitamin E (MG)	15
0.28	riboflavin (MG)	0.12
3	niacin (MG)	2.1
1.6	pantothenic acid (MG)	0.92
1.1	Vitamin B6 (MG)	0.62

0.974 | 0.974 | 7.63 Complete Comparison:
Hazelnut vs. Soy Flour

Pistachio

Similarity: > 95%

Pistachio is high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, pistachio contains more Vitamin C and Vitamin E than soy flour.

For 100 grams of soy flour and pistachio:

Soy Flour (1.25 cup)		Pistachio (7/8 cup)
16	dietary fiber (G)	10
50	protein (G)	21
285	calcium (MG)	107
8.2	iron (MG)	4
2090	potassium (MG)	999
1.1	thiamin (MG)	0.7
1.1	Vitamin B6 (MG)	1.1
289	folate (UG)	51

However, soy flour does contain more niacin, pantothenic acid and folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	572
9.3	sugar (G)	7.7
1.3	saturated fat (G)	5.6
0	Vitamin C (MG)	3
2	Vitamin A (UG)	13
0.55	Vitamin E (MG)	2.2
0.28	riboflavin (MG)	0.23
3	niacin (MG)	1.4
1.6	pantothenic acid (MG)	0.51
1.1	Vitamin B6 (MG)	1.1

0.97 | 0.97 | 7.29 Complete Comparison:
Pistachio vs. Soy Flour

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin C, Vitamin E and riboflavin than soy flour.

For 100 grams of soy flour and granola:

Soy Flour (1.25 cup)		Granola (7/8 cup)
16	dietary fiber (G)	8.9
50	protein (G)	14
285	calcium (MG)	76
8.2	iron (MG)	4
2090	potassium (MG)	539
1.1	thiamin (MG)	0.55
1.1	Vitamin B6 (MG)	0.37
289	folate (UG)	84

However, soy flour does contain more pantothenic acid and folate than granola by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	489
9.3	sugar (G)	20
1.3	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
2	Vitamin A (UG)	1
0.55	Vitamin E (MG)	11
0.28	riboflavin (MG)	0.35
3	niacin (MG)	2.7
1.6	pantothenic acid (MG)	0.75
1.1	Vitamin B6 (MG)	0.37

0.964 | 0.964 | 7.62 Complete Comparison:
Granola vs. Soy Flour

Sunflower Seeds

Similarity: > 95%

Sunflower seeds are high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, sunflower seeds contains more Vitamin C, niacin and pantothenic acid than soy flour.

For 100 grams of soy flour and sunflower seeds:

Soy Flour (1.25 cup)		Sunflower Seeds (3/4 cup)
16	dietary fiber (G)	12
50	protein (G)	17
285	calcium (MG)	57
8.2	iron (MG)	6.8
2090	potassium (MG)	491
1.1	thiamin (MG)	0.33
1.1	Vitamin B6 (MG)	0.81
289	folate (UG)	238

However, soy flour does contain more Vitamin E and thiamin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	619
9.3	sugar (G)	0
1.3	saturated fat (G)	6
0	Vitamin C (MG)	1.4
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	0
0.28	riboflavin (MG)	0.29
3	niacin (MG)	4.2
1.6	pantothenic acid (MG)	7.1
1.1	Vitamin B6 (MG)	0.81

0.959 | 0.959 | 8.9 Complete Comparison:
Sunflower Seeds vs. Soy Flour

Almonds

Similarity: > 95%

Almonds are high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, almonds contains more Vitamin E and riboflavin than soy flour.

For 100 grams of soy flour and almonds:

Soy Flour (1.25 cup)		Almonds (3/4 cup)
16	dietary fiber (G)	13
50	protein (G)	21
285	calcium (MG)	269
8.2	iron (MG)	3.7
2090	potassium (MG)	733
1.1	thiamin (MG)	0.21
1.1	Vitamin B6 (MG)	0.14
289	folate (UG)	44

However, soy flour does contain more thiamin, pantothenic acid, Vitamin B6 and folate than almonds by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	579
9.3	sugar (G)	4.4
1.3	saturated fat (G)	3.8
0	trans fat (G)	0.02
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	26
0.28	riboflavin (MG)	1.1
3	niacin (MG)	3.6
1.6	pantothenic acid (MG)	0.47
1.1	Vitamin B6 (MG)	0.14

0.959 | 0.959 | 8.65 Complete Comparison:
Almonds vs. Soy Flour

Oats

Similarity: > 95%

Oats are high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron.

For 100 grams of soy flour and oats:

Soy Flour (1.25 cup)		Oats (5/8 cup)
16	dietary fiber (G)	11
50	protein (G)	17
285	calcium (MG)	54
8.2	iron (MG)	4.7
2090	potassium (MG)	429
1.1	thiamin (MG)	0.76
1.1	Vitamin B6 (MG)	0.12
289	folate (UG)	56

However, soy flour does contain more Vitamin E, riboflavin, niacin and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	389
9.3	sugar (G)	0
1.3	saturated fat (G)	1.2
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	0
0.28	riboflavin (MG)	0.14
3	niacin (MG)	0.96
1.6	pantothenic acid (MG)	1.3
1.1	Vitamin B6 (MG)	0.12

0.955 | 0.955 | 6.04 Complete Comparison:
Oats vs. Soy Flour

Cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as soy flour, including dietary fiber, protein, iron and potassium.

For 100 grams of soy flour and cashews:

Soy Flour (1.25 cup)		Cashews (3.5 ounces)
16	dietary fiber (G)	3.3
50	protein (G)	18
285	calcium (MG)	37
8.2	iron (MG)	6.7
2090	potassium (MG)	660
1.1	thiamin (MG)	0.42
1.1	Vitamin B6 (MG)	0.42
289	folate (UG)	25

However, soy flour does contain more calcium, riboflavin, niacin, pantothenic acid and folate than cashews by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	553
9.3	sugar (G)	5.9
1.3	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	0.9
0.28	riboflavin (MG)	0.06
3	niacin (MG)	1.1
1.6	pantothenic acid (MG)	0.86
1.1	Vitamin B6 (MG)	0.42

0.949 | 0.949 | 7.58 Complete Comparison:
Cashews vs. Soy Flour

Pine Nut

Similarity: > 90%

Pine nut is high in many of the same nutrients as soy flour, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin C, Vitamin E and niacin than soy flour.

For 100 grams of soy flour and pine nut:

Soy Flour (1.25 cup)		Pine Nut (3/4 cup)
16	dietary fiber (G)	3.7
50	protein (G)	14
285	calcium (MG)	16
8.2	iron (MG)	5.5
2090	potassium (MG)	597
1.1	thiamin (MG)	0.36
1.1	Vitamin B6 (MG)	0.09
289	folate (UG)	34

However, soy flour does contain more calcium, pantothenic acid, Vitamin B6 and folate than pine nut by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	673
9.3	sugar (G)	3.6
1.3	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
2	Vitamin A (UG)	1
0.55	Vitamin E (MG)	9.3
0.28	riboflavin (MG)	0.23
3	niacin (MG)	4.4
1.6	pantothenic acid (MG)	0.31
1.1	Vitamin B6 (MG)	0.09

0.93 | 0.93 | 8.15 Complete Comparison:
Pine Nut vs. Soy Flour

Cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as soy flour, including dietary fiber, protein, iron and potassium.

For 100 grams of soy flour and cornmeal:

Soy Flour (1.25 cup)		Cornmeal (7/8 cup)
16	dietary fiber (G)	9.4
50	protein (G)	9.9
285	calcium (MG)	6
8.2	iron (MG)	3
2090	potassium (MG)	322
1.1	thiamin (MG)	0.3
1.1	Vitamin B6 (MG)	0.59
289	folate (UG)	34

A higher water content, cornmeal is less nutritionally dense than soy flour. Soy flour does contain more calcium, thiamin, riboflavin and pantothenic acid than cornmeal by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	384
9.3	sugar (G)	1.6
1.3	saturated fat (G)	1
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	0.37
0.28	riboflavin (MG)	0.09
3	niacin (MG)	2.5
1.6	pantothenic acid (MG)	0.6
1.1	Vitamin B6 (MG)	0.59

0.92 | 0.92 | 4.2 Complete Comparison:
Cornmeal vs. Soy Flour

Pumpkin Seeds

Similarity: > 90%

Pumpkin seeds are high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron.

For 100 grams of soy flour and pumpkin seeds:

Soy Flour (1.25 cup)		Pumpkin Seeds (1.5 cup)
16	dietary fiber (G)	18
50	protein (G)	19
285	calcium (MG)	55
8.2	iron (MG)	3.3
2090	potassium (MG)	919
1.1	thiamin (MG)	0.03
1.1	Vitamin B6 (MG)	0.04
289	folate (UG)	9

A higher water content, pumpkin seeds is less nutritionally dense than soy flour. Soy flour does contain more Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	446
9.3	sugar (G)	0
1.3	saturated fat (G)	3.7
0	Vitamin C (MG)	0.3
2	Vitamin A (UG)	3
0.55	Vitamin E (MG)	0
0.28	riboflavin (MG)	0.05
3	niacin (MG)	0.29
1.6	pantothenic acid (MG)	0.06
1.1	Vitamin B6 (MG)	0.04

0.917 | 0.917 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Soy Flour

Mung Bean

Similarity: > 90%

Mung bean is high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, mung bean contains more Vitamin C than soy flour.

For 100 grams of soy flour and mung bean:

Soy Flour (1.25 cup)		Mung Bean (1/2 cup)
16	dietary fiber (G)	16
50	protein (G)	24
285	calcium (MG)	132
8.2	iron (MG)	6.7
2090	potassium (MG)	999
1.1	thiamin (MG)	0.62
1.1	Vitamin B6 (MG)	0.38
289	folate (UG)	625

However, soy flour

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	347
9.3	sugar (G)	6.6
1.3	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
2	Vitamin A (UG)	6
0.55	Vitamin E (MG)	0.51
0.28	riboflavin (MG)	0.23
3	niacin (MG)	2.3
1.6	pantothenic acid (MG)	1.9
1.1	Vitamin B6 (MG)	0.38

0.913 | 0.913 | 7.63 Complete Comparison:
Mung Bean vs. Soy Flour

Hemp Seeds

Similarity: > 90%

Hemp seeds are high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Also, hemp seeds contains more niacin than soy flour.

For 100 grams of soy flour and hemp seeds:

Soy Flour (1.25 cup)		Hemp Seeds (10 tbsps)
16	dietary fiber (G)	4
50	protein (G)	32
285	calcium (MG)	70
8.2	iron (MG)	8
2090	potassium (MG)	999
1.1	thiamin (MG)	1.3
1.1	Vitamin B6 (MG)	0.6
289	folate (UG)	110

However, soy flour does contain more pantothenic acid and folate than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	553
9.3	sugar (G)	1.5
1.3	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
2	Vitamin A (UG)	1
0.55	Vitamin E (MG)	0.8
0.28	riboflavin (MG)	0.29
3	niacin (MG)	9.2
1.6	pantothenic acid (MG)	0
1.1	Vitamin B6 (MG)	0.6

0.904 | 0.904 | 9.61 Complete Comparison:
Hemp Seeds vs. Soy Flour

Whole Wheat Flour

Similarity: > 90%

Whole wheat flour is high in many of the same nutrients as soy flour, including dietary fiber, protein, iron and potassium. Also, whole wheat flour contains more niacin than soy flour.

For 100 grams of soy flour and whole wheat flour:

Soy Flour (1.25 cup)		Whole Wheat Flour (3/4 cup)
16	dietary fiber (G)	13
50	protein (G)	9.6
285	calcium (MG)	33
8.2	iron (MG)	3.7
2090	potassium (MG)	394
1.1	thiamin (MG)	0.3
1.1	Vitamin B6 (MG)	0.19
289	folate (UG)	28

A higher water content, whole wheat flour is less nutritionally dense than soy flour. Soy flour does contain more calcium, thiamin, riboflavin and pantothenic acid than whole wheat flour by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	332
9.3	sugar (G)	1
1.3	saturated fat (G)	0.43
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	0.53
0.28	riboflavin (MG)	0.19
3	niacin (MG)	5.3
1.6	pantothenic acid (MG)	1
1.1	Vitamin B6 (MG)	0.19

0.904 | 0.904 | 5.36 Complete Comparison:
Whole Wheat Flour vs. Soy Flour

Wheat Germ

Similarity: > 90%

Wheat germ is high in many of the same nutrients as soy flour, including dietary fiber, protein, iron and potassium. Also, wheat germ contains more riboflavin, niacin and pantothenic acid than soy flour.

For 100 grams of soy flour and wheat germ:

Soy Flour (1.25 cup)		Wheat Germ (7/8 cup)
16	dietary fiber (G)	13
50	protein (G)	23
285	calcium (MG)	39
8.2	iron (MG)	6.3
2090	potassium (MG)	892
1.1	thiamin (MG)	1.9
1.1	Vitamin B6 (MG)	1.3
289	folate (UG)	281

However, soy flour does contain more Vitamin E and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	360
9.3	sugar (G)	0
1.3	saturated fat (G)	1.7
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	0
0.28	riboflavin (MG)	0.5
3	niacin (MG)	6.8
1.6	pantothenic acid (MG)	2.3
1.1	Vitamin B6 (MG)	1.3

0.899 | 0.899 | 11.17 Complete Comparison:
Wheat Germ vs. Soy Flour

Pasta

Similarity: > 90%

Pasta is high in many of the same nutrients as soy flour, including dietary fiber, protein, iron and potassium. Also, pasta contains more riboflavin and niacin than soy flour.

For 100 grams of soy flour and pasta:

Soy Flour (1.25 cup)		Pasta (1 cup)
16	dietary fiber (G)	3.2
50	protein (G)	13
285	calcium (MG)	21
8.2	iron (MG)	3.3
2090	potassium (MG)	223
1.1	thiamin (MG)	0.89
1.1	Vitamin B6 (MG)	0.14
289	folate (UG)	237

However, soy flour does contain more calcium, pantothenic acid and Vitamin B6 than pasta by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	371
9.3	sugar (G)	2.7
1.3	saturated fat (G)	0.28
2	Vitamin A (UG)	0
0.55	Vitamin E (MG)	0.11
0.28	riboflavin (MG)	0.4
3	niacin (MG)	7.2
1.6	pantothenic acid (MG)	0.43
1.1	Vitamin B6 (MG)	0.14

0.896 | 0.896 | 5.81 Complete Comparison:
Pasta vs. Soy Flour

plants and vegetables

Dijon Mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin A, Vitamin E and niacin than soy flour.

For 100 grams of soy flour and dijon mustard:

Soy Flour (1.25 cup)		Dijon Mustard (50 tsps)
16	dietary fiber (G)	12
50	protein (G)	26
285	calcium (MG)	266
8.2	iron (MG)	9.2
2090	potassium (MG)	738
1.1	thiamin (MG)	0.81
1.1	Vitamin B6 (MG)	0.4
289	folate (UG)	162

However, soy flour does contain more pantothenic acid than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	508
9.3	sugar (G)	6.8
1.3	saturated fat (G)	2
0	Vitamin C (MG)	7.1
2	Vitamin A (UG)	2
0.55	Vitamin E (MG)	5.1
0.28	riboflavin (MG)	0.26
3	niacin (MG)	4.7
1.6	pantothenic acid (MG)	0.81
1.1	Vitamin B6 (MG)	0.4

0.964 | 0.964 | 10.48 Complete Comparison:
Dijon Mustard vs. Soy Flour

Spirulina

Similarity: > 95%

Spirulina is high in many of the same nutrients as soy flour, including dietary fiber, protein, calcium and iron. Moreover, spirulina contains more Vitamin C, Vitamin A, Vitamin E and riboflavin than soy flour.

For 100 grams of soy flour and spirulina:

Soy Flour (1.25 cup)		Spirulina (14 tbsps)
16	dietary fiber (G)	3.6
50	protein (G)	57
285	calcium (MG)	120
8.2	iron (MG)	29
2090	potassium (MG)	999
1.1	thiamin (MG)	2.4
1.1	Vitamin B6 (MG)	0.36
289	folate (UG)	94

However, soy flour does contain more folate than spirulina by weight.

Here is a comparison of the rest of nutrients:

372	calories (KCAL)	290
9.3	sugar (G)	3.1
1.3	saturated fat (G)	2.7
0	Vitamin C (MG)	10
2	Vitamin A (UG)	29
0.55	Vitamin E (MG)	5
0.28	riboflavin (MG)	3.7
3	niacin (MG)	13
1.6	pantothenic acid (MG)	3.5
1.1	Vitamin B6 (MG)	0.36

0.954 | 0.954 | 10.32 Complete Comparison:
Spirulina vs. Soy Flour

Other Nutritional Substitutes

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