Soy Flour vs. Chicken Breast
Nutrition comparison of Soy Flour and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and chicken breast:
- Both chicken breast and soy flour are high in calories, potassium and protein.
- Soy flour has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12.
- Soy flour is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and soy flour are high in calories. Soy flour has 125% more calories than chicken breast - chicken breast has 165 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much lighter in protein, much heavier in carbs and similar to chicken breast for fat. Soy flour has a macronutrient ratio of 50:31:20 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Chicken Breast | |
|---|---|---|
| Protein | 50% | 79% |
| Carbohydrates | 31% | ~ |
| Fat | 20% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and chicken breast has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - soy flour has 16g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and soy flour are high in protein. Soy flour has 61% more protein than chicken breast - chicken breast has 31g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Chicken breast and soy flour contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
cholesterol
Soy flour has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast and soy flour contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than soy flour - chicken breast has 5iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Chicken breast and soy flour contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Chicken breast and soy flour contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12. Both soy flour and chicken breast contain significant amounts of pantothenic acid and Vitamin B6.
| Soy Flour | Chicken Breast | |
|---|---|---|
| Thiamin | 1.088 MG | 0.07 MG |
| Riboflavin | 0.28 MG | 0.114 MG |
| Niacin | 2.95 MG | 13.712 MG |
| Pantothenic acid | 1.55 MG | 0.965 MG |
| Vitamin B6 | 1.05 MG | 0.6 MG |
| Folate | 289 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 18 times more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 688% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both chicken breast and soy flour are high in potassium. Soy flour has 716% more potassium than chicken breast - chicken breast has 256mg 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 chicken breast per 100 grams, however, chicken breast contains more dha than soy flour per 100 grams.
| Soy Flour | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.555 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than chicken breast per 100 grams.
| Soy Flour | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 3.66 G | 0.59 G |
| Total | 3.66 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Soy Flour 88g
(
cup, stirred
)
|
Daily Values (%) |
Cooked Chicken Breast 140g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 327KCAL 16% |
|
42% | calories | 5% |
|
231KCAL 12% | |
| 27G 11% |
|
>999% | carbohydrates | 5% |
|
||
| 14G 56% |
|
>999% | dietary fiber | 5% |
|
||
| 8.2G | >999% | sugar | 5% | ||||
| 7.8G 12% |
|
56% | total fat | 5% |
|
5G 8% | |
| 1.1G 6% |
|
5% | saturated fat | 27% |
|
1.4G 8% | |
| 1.3G | 5% | monounsaturated fat | 31% | 1.7G | |||
| 3.7G | 236% | polyunsaturated fat | 5% | 1.1G | |||
| 5% | cholesterol | >999% | 119MG | ||||
| 7.9MG 1% |
|
5% | sodium | >999% |
|
104MG 7% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.8UG 0.3% |
|
5% | Vitamin A | 367% |
|
8.4UG 1% | |
|
|
5% | Vitamin D | >999% |
|
7IU 1% | ||
| 251MG 25% |
|
>999% | calcium | 5% |
|
21MG 2% | |
| 7.2MG 40% |
|
380% | iron | 5% |
|
1.5MG 8% | |
| 251MG 81% |
|
512% | magnesium | 5% |
|
41MG 13% | |
| 1839MG 80% |
|
414% | potassium | 5% |
|
358MG 16% | |
| 0.96MG 87% |
|
859% | thiamin (Vit B1) | 5% |
|
0.1MG 9% | |
| 0.25MG 22% |
|
56% | riboflavin (Vit B2) | 5% |
|
0.16MG 15% | |
| 2.6MG 19% |
|
5% | niacin (Vit B3) | 631% |
|
19MG 137% | |
| 0.92MG 71% |
|
10% | Vitamin B6 | 5% |
|
0.84MG 65% | |
| 1.4MG 27% |
|
5% | pantothenic acid (Vit B5) | 5% |
|
1.4MG 27% | |
| 254UG 64% |
|
>999% | folate (Vit B9) | 5% |
|
5.6UG 1% | |
|
|
5% | Vitamin B12 | >999% |
|
0.48UG 20% | ||
| 0.48MG 3% |
|
26% | Vitamin E | 5% |
|
0.38MG 3% | |
| 3.4UG 4% |
|
709% | Vitamin K | 5% |
|
0.42UG 1% | |
| 44G 88% |
|
2% | protein | 5% |
|
43G 87% | |
| 169MG 40% |
|
42% | choline | 5% |
|
119MG 28% | |
| 1.4MG 117% |
|
>999% | copper | 5% |
|
0.07MG 6% | |
| 2.8MG 154% |
|
>999% | manganese | 5% |
|
0.02MG 1% | |
| 594MG 85% |
|
86% | phosphorus | 5% |
|
319MG 46% | |
| 52UG 94% |
|
33% | selenium | 5% |
|
39UG 70% | |
| 3.6MG 45% |
|
157% | zinc | 5% |
|
1.4MG 18% | |
| 4.1G | 5% | Water | >999% | 91G | |||
| 4.6G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does chicken breast or soy flour contain more calories in 100 grams?Both chicken breast and soy flour are high in calories. Soy flour has 130% more calories than chicken breast - chicken breast has 165 calories in 100g and soy flour has 372 calories.
Is chicken breast or soy flour better for protein?
Both chicken breast and soy flour are high in protein. Soy flour has 60% more protein than chicken breast - chicken breast has 31g of protein per 100 grams and soy flour has 49.8g of protein.
Does soy flour or chicken breast have more carbohydrates?
By weight, soy flour is high in carbohydrates and chicken breast has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 18 times more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does chicken breast or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 690% more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does chicken breast or soy flour contain more potassium?
Both chicken breast and soy flour are high in potassium. Soy flour has 720% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and soy flour has 2090mg of potassium.