Whole Wheat Bread vs. Soy Flour

Nutrition comparison of Whole Wheat Bread and Soy Flour


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

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

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

  • Both whole wheat bread and soy flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Soy flour has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than soy flour.
  • Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Soy Flour src

Calories and Carbs

calories

Both whole wheat bread and soy flour are high in calories. Soy flour has 40% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Soy Flour
Protein 20% 50%
Carbohydrates 65% 31%
Fat 14% 20%
Alcohol ~ ~

carbohydrates

Both whole wheat bread and soy flour are high in carbohydrates. Whole wheat bread has 41% more carbohydrates than soy flour - whole wheat bread has 43.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both whole wheat bread and soy flour are high in dietary fiber. Soy flour has 116% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Whole wheat bread and soy flour contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both whole wheat bread and soy flour are high in protein. Soy flour has 273% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Whole wheat bread and soy flour contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Whole wheat bread and soy flour contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

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

Vitamin E

Whole wheat bread and soy flour contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Whole wheat bread and soy flour contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Whole Wheat Bread Soy Flour
Thiamin 0.279 MG 1.088 MG
Riboflavin 0.131 MG 0.28 MG
Niacin 4.042 MG 2.95 MG
Pantothenic acid 0.336 MG 1.55 MG
Vitamin B6 0.263 MG 1.05 MG
Folate 75 UG 289 UG

Minerals

calcium

Both whole wheat bread and soy flour are high in calcium. Soy flour has 177% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both whole wheat bread and soy flour are high in iron. Soy flour has 228% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both whole wheat bread and soy flour are high in potassium. Soy flour has 809% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than soy flour per 100 grams.

Whole Wheat Bread Soy Flour
beta-carotene 1 UG 24 UG
lutein + zeaxanthin 94 UG ~

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Soy Flour
alpha linoleic acid 0.205 G 0.555 G
Total 0.205 G 0.555 G

omega 6s

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

Whole Wheat Bread Soy Flour
other omega 6 0.002 G 0.025 G
linoleic acid 1.667 G 3.66 G
Total 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does whole wheat bread or soy flour contain more calories in 100 grams?
Both whole wheat bread and soy flour are high in calories. Soy flour has 40% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and soy flour has 372 calories.

Is whole wheat bread or soy flour better for protein?
Both whole wheat bread and soy flour are high in protein. Soy flour has 270% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and soy flour has 49.8g of protein.

Does whole wheat bread or soy flour have more carbohydrates?
By weight, both whole wheat bread and soy flour are high in carbohydrates. whole wheat bread has 40% more carbohydrates than soy flour - whole wheat bread has 43.3g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does whole wheat bread or soy flour contain more calcium?
Both whole wheat bread and soy flour are high in calcium. Soy flour has 180% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does whole wheat bread or soy flour contain more iron?
Both whole wheat bread and soy flour are high in iron. Soy flour has 230% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does whole wheat bread or soy flour contain more potassium?
Both whole wheat bread and soy flour are high in potassium. Soy flour has 810% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and soy flour has 2090mg of potassium.