Soy Flour vs. Sausage

Nutrition comparison of Soy Flour and Cooked Sausage

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

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

  • Both soy flour and sausage are high in calories, potassium and protein.
  • Sausage has 5.5 times less sugar than soy flour.
  • Soy flour has more thiamin, Vitamin B6 and folate, however, sausage contains more niacin and Vitamin B12.
  • Soy flour is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of soy flour and sausage 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 Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Sausage src

Calories and Carbs

calories

Both soy flour and sausage are high in calories. Soy flour has 15% more calories than sausage - soy flour has 372 calories per 100 grams and sausage has 324 calories.

For macronutrient ratios, soy flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to sausage per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Sausage
Protein 50% 23%
Carbohydrates 31% 2%
Fat 20% 75%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and sausage has 94% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.

The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in sausage comprise of 100% sugar.

dietary fiber

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

sugar

Sausage has 5.5 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and sausage has 1.4g of sugar.

Protein

protein

Both soy flour and sausage are high in protein. Soy flour has 171% more protein than sausage - soy flour has 49.8g of protein per 100 grams and sausage has 18.4g of protein.

Fat

saturated fat

Sausage is high in saturated fat and soy flour has 86% less saturated fat than sausage - soy flour has 1.3g of saturated fat per 100 grams and sausage has 9g of saturated fat.

trans fat

Both sausage and soy flour are low in trans fat - sausage has 0.1g of trans fat per 100 grams and soy flour does not contain significant amounts.

cholesterol

Soy flour has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Soy flour and sausage contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.

Vitamin D

Sausage has more Vitamin D than soy flour - sausage has 41iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Soy flour and sausage contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.

Vitamin K

Soy flour and sausage contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.

The B Vitamins

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

Soy Flour Sausage
Thiamin 1.088 MG 0.346 MG
Riboflavin 0.28 MG 0.263 MG
Niacin 2.95 MG 6.279 MG
Pantothenic acid 1.55 MG 0.838 MG
Vitamin B6 1.05 MG 0.371 MG
Folate 289 UG 4 UG
Vitamin B12 ~ 0.9 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 20 times more calcium than sausage - soy flour has 285mg of calcium per 100 grams and sausage has 13mg of calcium.

iron

Soy flour is an excellent source of iron and it has 556% more iron than sausage - soy flour has 8.2mg of iron per 100 grams and sausage has 1.3mg of iron.

potassium

Both soy flour and sausage are high in potassium. Soy flour has 517% more potassium than sausage - soy flour has 2090mg of potassium per 100 grams and sausage has 339mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Soy Flour Sausage
alpha linoleic acid 0.555 G 0.184 G
DHA ~ 0.004 G
EPA ~ 0.007 G
DPA ~ 0.024 G
Total 0.555 G 0.219 G

omega 6s

Comparing omega-6 fatty acids, both soy flour and sausage contain significant amounts of linoleic acid.

Soy Flour Sausage
other omega 6 ~ 0.035 G
linoleic acid 3.66 G 4.267 G
Total 3.66 G 4.302 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 Soy Flour or Sausage .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .

Soy Flour 100g

( 100 g )
Daily Values (%)

Cooked Sausage 100g

( 100 g )
372KCAL 19%
15% calories
324KCAL 16%
31G 12%
>999% carbohydrates
1.9G 1%
16G 64%
>999% dietary fiber
9.3G 564% sugar 1.4G
8.9G 14%
total fat 192%
26G 41%
1.3G 7%
saturated fat 592%
9G 50%
1.5G monounsaturated fat 700% 12G
4.2G polyunsaturated fat 17% 4.9G
trans fat >999% 0.1G
cholesterol >999% 81MG
9MG 1%
sodium >999%
801MG 53%
Vitamins and Minerals
2UG 0.3%
Vitamin A 400%
10UG 1%
Vitamin D >999%
41IU 8%
285MG 29%
>999% calcium
13MG 1%
8.2MG 46%
531% iron
1.3MG 7%
285MG 92%
>999% magnesium
19MG 6%
2090MG 91%
517% potassium
339MG 15%
1.1MG 99%
214% thiamin (Vit B1)
0.35MG 32%
0.28MG 26%
8% riboflavin (Vit B2)
0.26MG 24%
3MG 21%
niacin (Vit B3) 110%
6.3MG 45%
1.1MG 81%
197% Vitamin B6
0.37MG 29%
1.6MG 31%
90% pantothenic acid (Vit B5)
0.84MG 17%
289UG 72%
>999% folate (Vit B9)
4UG 1%
Vitamin B12 >999%
0.9UG 38%
0.55MG 4%
120% Vitamin E
0.25MG 2%
3.9UG 4%
15% Vitamin K
3.4UG 4%
50G 100%
178% protein
18G 37%
192MG 45%
210% choline
62MG 15%
1.6MG 133%
>999% copper
0.07MG 6%
3.2MG 175%
>999% manganese
0.04MG 2%
675MG 96%
344% phosphorus
152MG 22%
59UG 107%
228% selenium
18UG 32%
4.1MG 51%
71% zinc
2.4MG 30%
4.6G Water >999% 51G
5.3G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7).

FAQ

Does soy flour or sausage contain more calories in 100 grams?
Both soy flour and sausage are high in calories. Soy flour has 20% more calories than sausage - soy flour has 372 calories in 100g and sausage has 324 calories.

Is soy flour or sausage better for protein?
Both soy flour and sausage are high in protein. Soy flour has 170% more protein than sausage - soy flour has 49.8g of protein per 100 grams and sausage has 18.4g of protein.

Does soy flour or sausage have more carbohydrates?
By weight, soy flour is high in carbohydrates and sausage has 90% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and sausage has 1.9g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in sausage comprise of 100% sugar.

Does soy flour or sausage contain more calcium?
Soy flour is a rich source of calcium and it has 20 times more calcium than sausage - soy flour has 285mg of calcium in 100 grams and sausage has 13mg of calcium.

Does soy flour or sausage contain more iron?
Soy flour is an abundant source of iron and it has 560% more iron than sausage - soy flour has 8.2mg of iron in 100 grams and sausage has 1.3mg of iron.

Does soy flour or sausage contain more potassium?
Both soy flour and sausage are high in potassium. Soy flour has 520% more potassium than sausage - soy flour has 2090mg of potassium in 100 grams and sausage has 339mg of potassium.