Soy Flour vs. Chicken

Nutrition comparison of Soy Flour and Cooked Chicken


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 (100g each) below using 2020 USDA and NIH data[1].

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

  • Both chicken and soy flour are high in calories, potassium and protein.
  • Soy flour has 59% less saturated fat than chicken.
  • Soy flour has more thiamin and folate, however, chicken contains more niacin and Vitamin B12.
  • Soy flour has signficantly less cholesterol than chicken.
  • Soy flour is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of soy flour and chicken 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: Soy Flour (Soy flour, low-fat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Soy Flour src
Image of Chicken src

Here's an infographic summarizing the nutritional differences between soy flour and chicken. marks particularly rich nutrients.


Calories and Carbs

calories

Both chicken and soy flour are high in calories. Soy flour has 97% more calories than chicken - chicken has 189 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much heavier in carbs, much lighter in fat and similar to chicken for protein. Soy flour has a macronutrient ratio of 50:31:20 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Chicken
Protein 50% 49%
Carbohydrates 31% ~
Fat 20% 51%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and chicken has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than chicken - soy flour has 16g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Both chicken and soy flour are high in protein. Soy flour has 114% more protein than chicken - chicken has 23.3g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 59% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Both chicken and soy flour are low in trans fat - chicken has 0.09g of trans fat per 100 grams and soy flour does not contain significant amounts.

cholesterol

Soy flour has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin E

Chicken and soy flour contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Chicken and soy flour contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin and folate, however, chicken contains more niacin and Vitamin B12. Both soy flour and chicken contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.

Soy Flour Chicken
Thiamin 1.088 MG 0.121 MG
Riboflavin 0.28 MG 0.302 MG
Niacin 2.95 MG 7.107 MG
Pantothenic acid 1.55 MG 1.327 MG
Vitamin B6 1.05 MG 0.538 MG
Folate 289 UG 2 UG
Vitamin B12 ~ 0.51 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 34 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 782% more iron than chicken - chicken has 0.93mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both chicken and soy flour are high in potassium. Soy flour has 209% more potassium than chicken - chicken has 677mg 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 per 100 grams, however, chicken contains more dha and dpa than soy flour per 100 grams.

Soy Flour Chicken
alpha linoleic acid 0.555 G 0.1 G
DHA ~ 0.031 G
EPA ~ 0.008 G
DPA ~ 0.016 G
Total 0.555 G 0.155 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than chicken per 100 grams.

Soy Flour Chicken
other omega 6 ~ 0.02 G
linoleic acid 3.66 G 1.818 G
Total 3.66 G 1.838 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Flour or Chicken .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

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FAQ

Does chicken or soy flour contain more calories in 100 grams?
Both chicken and soy flour are high in calories. Soy flour has 100% more calories than chicken - chicken has 189 calories in 100g and soy flour has 372 calories.

Is chicken or soy flour better for protein?
Both chicken and soy flour are high in protein. Soy flour has 110% more protein than chicken - chicken has 23.3g of protein per 100 grams and soy flour has 49.8g of protein.

Does soy flour or chicken have more carbohydrates?
By weight, soy flour is high in carbohydrates and chicken has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and chicken has no carbs..

Does chicken or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 34 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does chicken or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 780% more iron than chicken - chicken has 0.93mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does chicken or soy flour contain more potassium?
Both chicken and soy flour are high in potassium. Soy flour has 210% more potassium than chicken - chicken has 677mg of potassium in 100 grams and soy flour has 2090mg of potassium.