Egg Yolk vs. Soy Flour
Nutrition comparison of Egg Yolk and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and soy flour:
- Both egg yolk and soy flour are high in calcium, calories, iron and protein.
- Egg yolk has 15.6 times less sugar than soy flour.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Soy flour has more thiamin, niacin and Vitamin B6, however, egg yolk contains more Vitamin B12.
- Soy flour is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and soy flour are high in calories. Soy flour has 16% more calories than egg yolk - egg yolk has 322 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, egg yolk is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Soy Flour | |
|---|---|---|
| Protein | 20% | 50% |
| Carbohydrates | 5% | 31% |
| Fat | 75% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and egg yolk has 88% less carbohydrates than soy flour - egg yolk has 3.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - soy flour has 16g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 15.6 times less sugar than soy flour - egg yolk has 0.56g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both egg yolk and soy flour are high in protein. Soy flour has 214% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and soy flour has 86% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and soy flour has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 189 times more Vitamin A than soy flour - egg yolk has 381ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than soy flour - egg yolk has 218iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Egg yolk has 369% more Vitamin E than soy flour - egg yolk has 2.6mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Egg yolk and soy flour contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin and Vitamin B6, however, egg yolk contains more Vitamin B12. Both egg yolk and soy flour contain significant amounts of riboflavin, pantothenic acid and folate.
| Egg Yolk | Soy Flour | |
|---|---|---|
| Thiamin | 0.176 MG | 1.088 MG |
| Riboflavin | 0.528 MG | 0.28 MG |
| Niacin | 0.024 MG | 2.95 MG |
| Pantothenic acid | 2.99 MG | 1.55 MG |
| Vitamin B6 | 0.35 MG | 1.05 MG |
| Folate | 146 UG | 289 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both egg yolk and soy flour are high in calcium. Soy flour has 121% more calcium than egg yolk - egg yolk has 129mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both egg yolk and soy flour are high in iron. Soy flour has 200% more iron than egg yolk - egg yolk has 2.7mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 18 times more potassium than egg yolk - egg yolk has 109mg 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,
| Egg Yolk | Soy Flour | |
|---|---|---|
| beta-carotene | 88 UG | 24 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than soy flour per 100 grams.
| Egg Yolk | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.555 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and soy flour contain significant amounts of linoleic acid.
| Egg Yolk | Soy Flour | |
|---|---|---|
| other omega 6 | 0.032 G | 0.025 G |
| linoleic acid | 3.538 G | 3.66 G |
| Total | 3.57 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.
Egg Yolk 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 egg yolk or soy flour contain more calories in 100 grams?Both egg yolk and soy flour are high in calories. Soy flour has 20% more calories than egg yolk - egg yolk has 322 calories in 100g and soy flour has 372 calories.
Is egg yolk or soy flour better for protein?
Both egg yolk and soy flour are high in protein. Soy flour has 210% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and soy flour has 49.8g of protein.
Does egg yolk or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and egg yolk has 90% fewer carbohydrates than soy flour - egg yolk has 3.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does egg yolk or soy flour contain more calcium?
Both egg yolk and soy flour are high in calcium. Soy flour has 120% more calcium than egg yolk - egg yolk has 129mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does egg yolk or soy flour contain more iron?
Both egg yolk and soy flour are high in iron. Soy flour has 200% more iron than egg yolk - egg yolk has 2.7mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does egg yolk or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 18 times more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and soy flour has 2090mg of potassium.