Granola vs. Soy Flour

Nutrition comparison of Granola and Soy Flour

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

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

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

  • Both granola and soy flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Granola is an excellent source of Vitamin E.
  • Soy flour has 53% less sugar than granola.
  • Soy flour has 67% less saturated fat than granola.
  • Soy flour has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than soy flour.
  • Soy flour has more pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of granola 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: Granola (Cereals ready-to-eat, granola, homemade) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Granola src
Image of Soy Flour src

Calories and Carbs

calories

Both granola and soy flour are high in calories. Granola has 31% more calories than soy flour - granola has 489 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, granola is much lighter in protein, heavier in carbs and much heavier in fat compared to soy flour per calorie. Granola has a macronutrient ratio of 11:44:45 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Soy Flour
Protein 11% 50%
Carbohydrates 44% 31%
Fat 45% 20%
Alcohol ~ ~

carbohydrates

Both granola and soy flour are high in carbohydrates. Granola has 76% more carbohydrates than soy flour - granola has 53.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both granola and soy flour are high in dietary fiber. Soy flour has 80% more dietary fiber than granola - granola has 8.9g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Soy flour has 53% less sugar than granola - granola has 19.8g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both granola and soy flour are high in protein. Soy flour has 264% more protein than granola - granola has 13.7g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 67% less saturated fat than granola - granola has 4g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Both granola and soy flour are low in trans fat - granola has 0.02g of trans fat per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin C

Granola has more Vitamin C than soy flour - granola has 1.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Granola and soy flour contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Granola is an excellent source of Vitamin E and it has 19 times more Vitamin E than soy flour - granola has 11.1mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Granola and soy flour contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Granola Soy Flour
Thiamin 0.548 MG 1.088 MG
Riboflavin 0.354 MG 0.28 MG
Niacin 2.739 MG 2.95 MG
Pantothenic acid 0.752 MG 1.55 MG
Vitamin B6 0.37 MG 1.05 MG
Folate 84 UG 289 UG

Minerals

calcium

Both granola and soy flour are high in calcium. Soy flour has 275% more calcium than granola - granola has 76mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both granola and soy flour are high in iron. Soy flour has 108% more iron than granola - granola has 4mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both granola and soy flour are high in potassium. Soy flour has 288% more potassium than granola - granola has 539mg 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 granola per 100 grams, however, granola contains more lutein + zeaxanthin than soy flour per 100 grams.

Granola Soy Flour
beta-carotene 11 UG 24 UG
lutein + zeaxanthin 137 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both granola and soy flour contain significant amounts of alpha linoleic acid (ALA).

Granola Soy Flour
alpha linoleic acid 0.611 G 0.555 G
EPA 0.002 G ~
Total 0.613 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, both granola and soy flour contain significant amounts of linoleic acid.

Granola Soy Flour
other omega 6 0.053 G 0.025 G
linoleic acid 7.194 G 3.66 G
Total 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does granola or soy flour contain more calories in 100 grams?
Both granola and soy flour are high in calories. Granola has 30% more calories than soy flour - granola has 489 calories in 100g and soy flour has 372 calories.

Is granola or soy flour better for protein?
Both granola and soy flour are high in protein. Soy flour has 260% more protein than granola - granola has 13.7g of protein per 100 grams and soy flour has 49.8g of protein.

Does granola or soy flour have more carbohydrates?
By weight, both granola and soy flour are high in carbohydrates. granola has 80% more carbohydrates than soy flour - granola has 53.9g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does granola or soy flour contain more calcium?
Both granola and soy flour are high in calcium. Soy flour has 280% more calcium than granola - granola has 76mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does granola or soy flour contain more iron?
Both granola and soy flour are high in iron. Soy flour has 110% more iron than granola - granola has 4mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does granola or soy flour contain more potassium?
Both granola and soy flour are high in potassium. Soy flour has 290% more potassium than granola - granola has 539mg of potassium in 100 grams and soy flour has 2090mg of potassium.