Raisins vs. Soy Flour
Nutrition comparison of Raisins and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and soy flour:
- Both raisins and soy flour are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Raisin has 6.2 times less saturated fat than soy flour.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium and protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and soy flour are high in calories. Soy flour has 26% more calories than raisin - raisin has 296 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Raisins has a macronutrient ratio of 3:95:2 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Soy Flour | |
|---|---|---|
| Protein | 3% | 50% |
| Carbohydrates | 95% | 31% |
| Fat | 2% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and soy flour are high in carbohydrates. Raisin has 156% more carbohydrates than soy flour - raisin has 78.5g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both raisins and soy flour are high in dietary fiber. Soy flour has 135% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Raisin has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Soy flour is an excellent source of protein and it has 18 times more protein than raisin - raisin has 2.5g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Raisin has 6.2 times less saturated fat than soy flour - raisin has 0.18g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than soy flour - raisin has 5.4mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and raisins contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than raisin - soy flour has 0.55mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Soy flour and raisins contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both raisins and soy flour contain significant amounts of riboflavin.
| Raisins | Soy Flour | |
|---|---|---|
| Thiamin | 0.112 MG | 1.088 MG |
| Riboflavin | 0.182 MG | 0.28 MG |
| Niacin | 1.114 MG | 2.95 MG |
| Pantothenic acid | 0.045 MG | 1.55 MG |
| Vitamin B6 | 0.188 MG | 1.05 MG |
| Folate | 3 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 918% more calcium than raisin - raisin has 28mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both raisins and soy flour are high in iron. Soy flour has 217% more iron than raisin - raisin has 2.6mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both raisins and soy flour are high in potassium. Soy flour has 153% more potassium than raisin - raisin has 825mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.555 G |
| Total | 0.037 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than raisin per 100 grams.
| Raisins | Soy Flour | |
|---|---|---|
| linoleic acid | 0.122 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.122 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.
Raisins g
()
|
Daily Values (%) |
Soy Flour g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or soy flour contain more calories in 100 grams?Both raisins and soy flour are high in calories. Soy flour has 30% more calories than raisin - raisin has 296 calories in 100g and soy flour has 372 calories.
Is raisins or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 18 times more protein than raisin - raisin has 2.5g of protein per 100 grams and soy flour has 49.8g of protein.
Does raisins or soy flour have more carbohydrates?
By weight, both raisins and soy flour are high in carbohydrates. raisin has 160% more carbohydrates than soy flour - raisin has 78.5g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does raisins or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 920% more calcium than raisin - raisin has 28mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does raisins or soy flour contain more iron?
Both raisins and soy flour are high in iron. Soy flour has 220% more iron than raisin - raisin has 2.6mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does raisins or soy flour contain more potassium?
Both raisins and soy flour are high in potassium. Soy flour has 150% more potassium than raisin - raisin has 825mg of potassium in 100 grams and soy flour has 2090mg of potassium.