Wheat Flour vs. Soy Flour

Nutrition comparison of Wheat Flour and Soy Flour


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

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

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

  • Both wheat flour and soy flour are high in calories, carbohydrates, dietary fiber, iron and protein.
  • Soy flour has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than soy flour.
  • Soy flour is an excellent source of calcium and potassium.
  • Wheat flour has 29.1 times less sugar than soy flour.
  • Wheat flour has 4.2 times less saturated fat than soy flour.
  • Wheat flour has more niacin, however, soy flour contains more pantothenic acid and Vitamin B6.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Soy Flour src

Calories and Carbs

calories

Both wheat flour and soy flour are high in calories. Wheat flour is very similar to wheat flour for calories - wheat flour has 361 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Soy Flour
Protein 14% 50%
Carbohydrates 82% 31%
Fat 4% 20%
Alcohol ~ ~

carbohydrates

Both wheat flour and soy flour are high in carbohydrates. Wheat flour has 137% more carbohydrates than soy flour - wheat flour has 72.5g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both wheat flour and soy flour are high in dietary fiber. Soy flour has 567% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Wheat flour has 29.1 times less sugar than soy flour - wheat flour has 0.31g of sugar per 100 grams and soy flour has 9.3g of sugar.



Protein

protein

Both wheat flour and soy flour are high in protein. Soy flour has 316% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Wheat flour has 4.2 times less saturated fat than soy flour - wheat flour has 0.24g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Wheat flour and soy flour contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Wheat flour and soy flour contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Wheat Flour Soy Flour
Thiamin 0.812 MG 1.088 MG
Riboflavin 0.512 MG 0.28 MG
Niacin 7.554 MG 2.95 MG
Pantothenic acid 0.438 MG 1.55 MG
Vitamin B6 0.037 MG 1.05 MG
Folate 183 UG 289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 18 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both wheat flour and soy flour are high in iron. Soy flour has 86% more iron than wheat flour - wheat flour has 4.4mg 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 19 times more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than soy flour per 100 grams.

Wheat Flour Soy Flour
beta-carotene 1 UG 24 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Soy Flour
alpha linoleic acid 0.043 G 0.555 G
Total 0.043 G 0.555 G

omega 6s

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

Wheat Flour Soy Flour
linoleic acid 0.685 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Soy Flour (Soy flour, low-fat) .

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