Quinoa vs. Soy Flour

Q: Does quinoa or soy flour have more calories?

Both quinoa and soy flour are high in calories . Soy flour has 210% more calories than quinoa - quinoa has 120 calories per 100 grams and soy flour has 372 calories. For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does quinoa or soy flour contain more dietary fiber?

Both quinoa and soy flour are high in dietary fiber . Soy flour has 471% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

Q: Does quinoa or soy flour have more sugar?

Quinoa has 9.7 times less sugar than soy flour - quinoa has 0.87g of sugar per 100 grams and soy flour has 9.3g of sugar.

Q: Does quinoa or soy flour contain more protein?

Soy flour is an excellent source of protein and it has 10 times more protein than quinoa - quinoa has 4.4g of protein per 100 grams and soy flour has 49.8g of protein.

Q: Does quinoa or soy flour have more saturated fat?

Quinoa has 4.5 times less saturated fat than soy flour - quinoa has 0.23g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Nutrition comparison of Cooked Quinoa and Soy Flour

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

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

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
Visualize

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

Both quinoa and soy flour are high in calories and dietary fiber.
Quinoa has 4.5 times less saturated fat than soy flour.
Quinoa has 9.7 times less sugar than soy flour.
Soy flour has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than soy flour.
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Soy flour is an excellent source of calcium, iron, potassium and protein.

Detailed nutritional comparison of quinoa 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: Quinoa (Quinoa, cooked) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Quinoa src

Soy Flour src

Calories and Carbs

calories

Both quinoa and soy flour are high in calories. Soy flour has 210% more calories than quinoa - quinoa has 120 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Quinoa	Soy Flour
Protein	15%	50%
Carbohydrates	71%	31%
Fat	15%	20%
Alcohol	~	~

carbohydrates

Soy flour is high in carbohydrates and quinoa has 30% less carbohydrates than soy flour - quinoa has 21.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Both quinoa and soy flour are high in dietary fiber. Soy flour has 471% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Quinoa has 9.7 times less sugar than soy flour - quinoa has 0.87g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 10 times more protein than quinoa - quinoa has 4.4g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Quinoa has 4.5 times less saturated fat than soy flour - quinoa has 0.23g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Quinoa and soy flour contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

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

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

	Quinoa	Soy Flour
Thiamin	0.107 MG	1.088 MG
Riboflavin	0.11 MG	0.28 MG
Niacin	0.412 MG	2.95 MG
Pantothenic acid	~	1.55 MG
Vitamin B6	0.123 MG	1.05 MG
Folate	42 UG	289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 15 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 450% more iron than quinoa - quinoa has 1.5mg 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 11 times more potassium than quinoa - quinoa has 172mg 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, soy flour has more beta-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than soy flour per 100 grams.

	Quinoa	Soy Flour
beta-carotene	3 UG	24 UG
lutein + zeaxanthin	53 UG	~

Omega-3 and Omega-6

omega 3s

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

	Quinoa	Soy Flour
alpha linoleic acid	0.085 G	0.555 G
DHA	0.015 G	~
Total	0.1 G	0.555 G

omega 6s

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

	Quinoa	Soy Flour
linoleic acid	0.974 G	3.66 G
other omega 6	~	0.025 G
Total	0.974 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: Quinoa (Quinoa, cooked) and Soy Flour (Soy flour, low-fat) .

Cooked Quinoa 185g ( cup )		Daily Values (%)
222KCAL 11%		calories	47%	327KCAL 16%
39G 16%	44%	carbohydrates		27G 11%
5.2G 21%		dietary fiber	169%	14G 56%
1.6G		sugar	412%	8.2G
3.6G 6%		total fat	117%	7.8G 12%
0.43G 2%		saturated fat	156%	1.1G 6%
0.98G		monounsaturated fat	33%	1.3G
2G		polyunsaturated fat	85%	3.7G
G		trans fat		G
MG		cholesterol		MG
13MG 1%	65%	sodium		7.9MG 1%
		Vitamins and Minerals
UG %		Vitamin A	>999%	1.8UG 0.3%
MG %		Vitamin C		MG %
IU %		Vitamin D		IU %
31MG 3%		calcium	710%	251MG 25%
2.8MG 15%		iron	157%	7.2MG 40%
118MG 38%		magnesium	113%	251MG 81%
318MG 14%		potassium	478%	1839MG 80%
0.2MG 18%		thiamin (Vit B1)	380%	0.96MG 87%
0.2MG 19%		riboflavin (Vit B2)	25%	0.25MG 22%
0.76MG 5%		niacin (Vit B3)	242%	2.6MG 19%
0.23MG 18%		Vitamin B6	300%	0.92MG 71%
MG %		pantothenic acid (Vit B5)	>999%	1.4MG 27%
78UG 19%		folate (Vit B9)	226%	254UG 64%
UG %		Vitamin B12		UG %
1.2MG 8%	150%	Vitamin E		0.48MG 3%
UG %		Vitamin K	>999%	3.4UG 4%
8.1G 16%		protein	443%	44G 88%
UG %		biotin (Vit B7)		UG %
43MG 10%		choline	293%	169MG 40%
MG %		chlorine		MG %
UG %		chromium		UG %
0.36MG 30%		copper	289%	1.4MG 117%
UG %		fluoride		UG %
UG %		iodine		UG %
1.2MG 65%		manganese	133%	2.8MG 154%
UG %		molybdenum		UG %
281MG 40%		phosphorus	111%	594MG 85%
5.2UG 9%		selenium	900%	52UG 94%
2MG 25%		zinc	80%	3.6MG 45%
132G	>999%	Water		4.1G
33G	617%	Starch		4.6G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

Food	Amount	Action
Quinoa	cup
Soy Flour	cup, stirred

FAQ

Does quinoa or soy flour contain more calories in 100 grams?
Both quinoa and soy flour are high in calories. Soy flour has 210% more calories than quinoa - quinoa has 120 calories in 100g and soy flour has 372 calories.

Is quinoa or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 10 times more protein than quinoa - quinoa has 4.4g of protein per 100 grams and soy flour has 49.8g of protein.

Does quinoa or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and quinoa has 30% fewer carbohydrates than soy flour - quinoa has 21.3g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does quinoa or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 15 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does quinoa or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 450% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does quinoa or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 11 times more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and soy flour has 2090mg of potassium.

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