Soy Flour vs. Soy Protein Powder

Nutrition comparison of Soy Flour and Soy Protein Powder

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

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

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

  • Both soy flour and soy protein powder are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Soy flour has more thiamin, pantothenic acid and Vitamin B6.
Detailed nutritional comparison of soy flour and soy protein powder 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 Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both soy flour and soy protein powder are high in calories. Soy flour is very similar to soy flour for calories - soy flour has 372 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, soy flour is lighter in protein, heavier in fat and similar to soy protein powder for carbs. Soy flour has a macronutrient ratio of 50:31:20 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Soy Protein Powder
Protein 50% 57%
Carbohydrates 31% 30%
Fat 20% 13%
Alcohol ~ ~

carbohydrates

Soy flour and soy protein powder contain similar amounts of carbs - soy flour has 30.6g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.

dietary fiber

Both soy flour and soy protein powder are high in dietary fiber. Soy flour has 139% more dietary fiber than soy protein powder - soy flour has 16g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

Soy protein powder is high in sugar and soy flour has 58% less sugar than soy protein powder - soy flour has 9.3g of sugar per 100 grams and soy protein powder has 22.2g of sugar.

Protein

protein

Both soy flour and soy protein powder are high in protein. Soy protein powder has 12% more protein than soy flour - soy flour has 49.8g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Soy flour and soy protein powder contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Soy flour has more Vitamin E than soy protein powder - soy flour has 0.55mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

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

The B Vitamins

Soy flour has more thiamin, pantothenic acid and Vitamin B6. Both soy flour and soy protein powder contain significant amounts of riboflavin, niacin and folate.

Soy Flour Soy Protein Powder
Thiamin 1.088 MG 0.288 MG
Riboflavin 0.28 MG 0.164 MG
Niacin 2.95 MG 2.357 MG
Pantothenic acid 1.55 MG ~
Vitamin B6 1.05 MG 0.164 MG
Folate 289 UG 289 UG

Minerals

calcium

Both soy flour and soy protein powder are high in calcium. Soy flour has 60% more calcium than soy protein powder - soy flour has 285mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Both soy flour and soy protein powder are high in iron. Soy protein powder has 46% more iron than soy flour - soy flour has 8.2mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both soy flour and soy protein powder are high in potassium. Soy flour has 124% more potassium than soy protein powder - soy flour has 2090mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both soy flour and soy protein powder contain significant amounts of alpha linoleic acid (ALA).

Soy Flour Soy Protein Powder
alpha linoleic acid 0.555 G 0.32 G
Total 0.555 G 0.32 G

omega 6s

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

Soy Flour Soy Protein Powder
other omega 6 0.025 G ~
linoleic acid 3.66 G 2.381 G
Total 3.685 G 2.381 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 Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does soy flour or soy protein powder contain more calories in 100 grams?
Both soy flour and soy protein powder are high in calories. Soy flour is quite similar to soy flour for calories - soy flour has 372 calories in 100g and soy protein powder has 388 calories.

Is soy flour or soy protein powder better for protein?
Both soy flour and soy protein powder are high in protein. Soy protein powder has 10% more protein than soy flour - soy flour has 49.8g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does soy flour or soy protein powder have more carbohydrates?
By weight, soy flour and soy protein powder contain similar amounts of carbs - soy flour has 30.6g of carbs for 100g and soy protein powder has 28.9g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in soy protein powder comprise of 80% sugar and 20% dietary fiber.

Does soy flour or soy protein powder contain more calcium?
Both soy flour and soy protein powder are high in calcium. Soy flour has 60% more calcium than soy protein powder - soy flour has 285mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does soy flour or soy protein powder contain more iron?
Both soy flour and soy protein powder are high in iron. Soy protein powder has 50% more iron than soy flour - soy flour has 8.2mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does soy flour or soy protein powder contain more potassium?
Both soy flour and soy protein powder are high in potassium. Soy flour has 120% more potassium than soy protein powder - soy flour has 2090mg of potassium in 100 grams and soy protein powder has 933mg of potassium.