Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and soy flour:
Soy flour is high in calories and soy milk has 88% less calories than soy flour - soy flour has 372 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, heavier in carbs and heavier in fat compared to soy flour per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Soy Milk | Soy Flour | |
---|---|---|
Protein | 24% | 50% |
Carbohydrates | 45% | 31% |
Fat | 31% | 20% |
Alcohol | ~ | ~ |
Soy flour is high in carbohydrates and soy milk has 84% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
Soy flour is an excellent source of dietary fiber and it has 79 times more dietary fiber than soy milk - soy flour has 16g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
Soy milk has 61% less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and soy milk has 3.7g of sugar.
Soy flour is an excellent source of protein and it has 18 times more protein than soy milk - soy flour has 49.8g of protein per 100 grams and soy milk has 2.6g of protein.
Soy milk has 5.2 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Soy milk has 26 times more Vitamin A than soy flour - soy flour has 2ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Soy milk has more Vitamin D than soy flour - soy milk has 3.7iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Soy flour and soy milk contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Soy flour and soy milk contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and soy flour contain significant amounts of riboflavin.
Soy Milk | Soy Flour | |
---|---|---|
Thiamin | 0.029 MG | 1.088 MG |
Riboflavin | 0.184 MG | 0.28 MG |
Niacin | 0.425 MG | 2.95 MG |
Pantothenic acid | ~ | 1.55 MG |
Vitamin B6 | 0.031 MG | 1.05 MG |
Folate | 9 UG | 289 UG |
Vitamin B12 | 0.85 UG | ~ |
Both soy flour and soy milk are high in calcium. Soy flour has 132% more calcium than soy milk - soy flour has 285mg of calcium per 100 grams and soy milk has 123mg of calcium.
Soy flour is an excellent source of iron and it has 18 times more iron than soy milk - soy flour has 8.2mg of iron per 100 grams and soy milk has 0.42mg of iron.
Soy flour is an excellent source of potassium and it has 16 times more potassium than soy milk - soy flour has 2090mg of potassium per 100 grams and soy milk has 122mg of potassium.
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than soy milk per 100 grams.
Soy Milk | Soy Flour | |
---|---|---|
alpha linoleic acid | 0.075 G | 0.555 G |
Total | 0.075 G | 0.555 G |
Comparing omega-6 fatty acids, soy flour has more linoleic acid than soy milk per 100 grams.
Soy Milk | Soy Flour | |
---|---|---|
linoleic acid | 0.584 G | 3.66 G |
other omega 6 | ~ | 0.025 G |
Total | 0.584 G | 3.685 G |
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 Milk or Soy Flour .
Soy Milk g
()
|
Daily Values (%) |
Soy Flour g
()
|
|||||
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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 % |
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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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||