Greek Yogurt vs. Soy Flour
Nutrition comparison of Greek Yogurt and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and soy flour:
- Both greek yogurt and soy flour are high in calcium and protein.
- Greek yogurt has 62% less sugar than soy flour.
- Greek yogurt has signficantly more Vitamin A than soy flour.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
- Soy flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and greek yogurt has 80% less calories than soy flour - greek yogurt has 73 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, greek yogurt is heavier in protein, lighter in carbs and heavier in fat compared to soy flour per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Soy Flour | |
|---|---|---|
| Protein | 55% | 50% |
| Carbohydrates | 22% | 31% |
| Fat | 24% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and greek yogurt has 87% less carbohydrates than soy flour - greek yogurt has 3.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - soy flour has 16g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt has 62% less sugar than soy flour - greek yogurt has 3.6g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both greek yogurt and soy flour are high in protein. Soy flour has 401% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Greek yogurt and soy flour contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both greek yogurt and soy flour are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Soy flour has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than soy flour - greek yogurt has 0.8mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than soy flour - greek yogurt has 90ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Greek yogurt and soy flour contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Greek yogurt and soy flour contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and soy flour contain significant amounts of riboflavin.
| Greek Yogurt | Soy Flour | |
|---|---|---|
| Thiamin | 0.044 MG | 1.088 MG |
| Riboflavin | 0.233 MG | 0.28 MG |
| Niacin | 0.197 MG | 2.95 MG |
| Pantothenic acid | 0.47 MG | 1.55 MG |
| Vitamin B6 | 0.055 MG | 1.05 MG |
| Folate | 12 UG | 289 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both greek yogurt and soy flour are high in calcium. Soy flour has 148% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 204 times more iron than greek yogurt - greek yogurt has 0.04mg 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 13 times more potassium than greek yogurt - greek yogurt has 141mg 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,
| Greek Yogurt | Soy Flour | |
|---|---|---|
| beta-carotene | 6 UG | 24 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.555 G |
| Total | 0.007 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Soy Flour | |
|---|---|---|
| other omega 6 | 0.003 G | 0.025 G |
| linoleic acid | 0.065 G | 3.66 G |
| Total | 0.068 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Soy Flour (Soy flour, low-fat) .
Greek Yogurt 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 greek yogurt or soy flour contain more calories in 100 grams?Soy flour is high in calories and greek yogurt has 80% less calories than soy flour - greek yogurt has 73 calories in 100g and soy flour has 372 calories.
Is greek yogurt or soy flour better for protein?
Both greek yogurt and soy flour are high in protein. Soy flour has 400% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and soy flour has 49.8g of protein.
Does greek yogurt or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than soy flour - greek yogurt has 3.9g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in greek yogurt comprise of 100% sugar.
Does greek yogurt or soy flour contain more calcium?
Both greek yogurt and soy flour are high in calcium. Soy flour has 150% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does greek yogurt or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 204 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does greek yogurt or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 13 times more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and soy flour has 2090mg of potassium.