Soy Flour vs. Pork

Nutrition comparison of Soy Flour and Cooked Pork


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

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

  • Both pork and soy flour are high in calories, potassium and protein.
  • Soy flour has more pantothenic acid, Vitamin B6 and folate, however, pork contains more Vitamin B12.
  • Soy flour is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of soy flour and pork 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 Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Soy Flour src
Image of Pork src

Calories and Carbs

calories

Both pork and soy flour are high in calories. Soy flour has 25% more calories than pork - pork has 297 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is heavier in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Pork
Protein 50% 36%
Carbohydrates 31% ~
Fat 20% 65%
Alcohol ~ ~

carbohydrates

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

dietary fiber

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

sugar

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

Protein

protein

Both pork and soy flour are high in protein. Soy flour has 94% more protein than pork - pork has 25.7g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Pork is high in saturated fat and soy flour has 83% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

cholesterol

Soy flour has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin C

Pork has more Vitamin C than soy flour - pork has 0.7mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Pork and soy flour contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

Pork has more Vitamin D than soy flour - pork has 21iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Pork and soy flour contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Soy flour and pork contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

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

Soy Flour Pork
Thiamin 1.088 MG 0.706 MG
Riboflavin 0.28 MG 0.22 MG
Niacin 2.95 MG 4.206 MG
Pantothenic acid 1.55 MG 0.52 MG
Vitamin B6 1.05 MG 0.391 MG
Folate 289 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 11 times more calcium than pork - pork has 22mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 536% more iron than pork - pork has 1.3mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both pork and soy flour are high in potassium. Soy flour has 477% more potassium than pork - pork has 362mg 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 pork per 100 grams.

Soy Flour Pork
alpha linoleic acid 0.555 G 0.07 G
Total 0.555 G 0.07 G

omega 6s

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

Soy Flour Pork
other omega 6 ~ 0.08 G
linoleic acid 3.66 G 1.64 G
Total 3.66 G 1.72 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 Pork (Pork, fresh, ground, cooked) .

Soy Flour g

()
Daily Values (%)

Cooked Pork g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food