Pasta vs. Soy Flour

Nutrition comparison of Pasta and Soy Flour


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pasta versus soy flour (100g each) below using 2020 USDA and NIH data[1].

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

  • Both pasta and soy flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Pasta has 3.6 times less saturated fat than soy flour.
  • Pasta has 71% less sugar than soy flour.
  • Pasta has more niacin, however, soy flour contains more pantothenic acid and Vitamin B6.
  • Soy flour is an excellent source of calcium.
Detailed nutritional comparison of pasta and soy flour 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: Pasta (Pasta, dry, enriched) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Soy Flour src

Calories and Carbs

calories

Both pasta and soy flour are high in calories. Pasta is very similar to pasta for calories - pasta has 371 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Pasta has a macronutrient ratio of 14:82:4 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Soy Flour
Protein 14% 50%
Carbohydrates 82% 31%
Fat 4% 20%
Alcohol ~ ~

carbohydrates

Both pasta and soy flour are high in carbohydrates. Pasta has 144% more carbohydrates than soy flour - pasta has 74.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both pasta and soy flour are high in dietary fiber. Soy flour has 400% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Pasta has 71% less sugar than soy flour - pasta has 2.7g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both pasta and soy flour are high in protein. Soy flour has 282% more protein than pasta - pasta has 13g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Pasta has 3.6 times less saturated fat than soy flour - pasta has 0.28g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Pasta and soy flour contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Pasta and soy flour contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Pasta Soy Flour
Thiamin 0.891 MG 1.088 MG
Riboflavin 0.4 MG 0.28 MG
Niacin 7.177 MG 2.95 MG
Pantothenic acid 0.431 MG 1.55 MG
Vitamin B6 0.142 MG 1.05 MG
Folate 237 UG 289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 12 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both pasta and soy flour are high in iron. Soy flour has 148% more iron than pasta - pasta has 3.3mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both pasta and soy flour are high in potassium. Soy flour has 837% more potassium than pasta - pasta has 223mg 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,

Pasta Soy Flour
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than pasta per 100 grams.

Pasta Soy Flour
alpha linoleic acid 0.024 G 0.555 G
Total 0.024 G 0.555 G

omega 6s

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

Pasta Soy Flour
linoleic acid 0.54 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.54 G 3.685 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 Pasta or Soy Flour .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does pasta or soy flour contain more calories in 100 grams?
Both pasta and soy flour are high in calories. Pasta is quite similar to pasta for calories - pasta has 371 calories in 100g and soy flour has 372 calories.

Is pasta or soy flour better for protein?
Both pasta and soy flour are high in protein. Soy flour has 280% more protein than pasta - pasta has 13g of protein per 100 grams and soy flour has 49.8g of protein.

Does pasta or soy flour have more carbohydrates?
By weight, both pasta and soy flour are high in carbohydrates. pasta has 140% more carbohydrates than soy flour - pasta has 74.7g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does pasta or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 12 times more calcium than pasta - pasta has 21mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does pasta or soy flour contain more iron?
Both pasta and soy flour are high in iron. Soy flour has 150% more iron than pasta - pasta has 3.3mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does pasta or soy flour contain more potassium?
Both pasta and soy flour are high in potassium. Soy flour has 840% more potassium than pasta - pasta has 223mg of potassium in 100 grams and soy flour has 2090mg of potassium.

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