Soy Flour vs. Yellow Mustard

Nutrition comparison of Soy Flour and Yellow Mustard


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

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

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

  • Both yellow mustard and soy flour are high in calcium and dietary fiber.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour is an excellent source of iron, potassium and protein.
  • Yellow mustard has 5 times less saturated fat than soy flour.
  • Yellow mustard has 9.1 times less sugar than soy flour.
Detailed nutritional comparison of soy flour and yellow mustard 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 Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.


Image of Soy Flour src
Image of Yellow Mustard src

Calories and Carbs

calories

Soy flour is high in calories and yellow mustard has 84% less calories than soy flour - yellow mustard has 60 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much heavier in protein, much lighter in fat and similar to yellow mustard for carbs. Soy flour has a macronutrient ratio of 50:31:20 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Yellow Mustard
Protein 50% 22%
Carbohydrates 31% 34%
Fat 20% 44%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and yellow mustard has 81% less carbohydrates than soy flour - yellow mustard has 5.8g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in yellow mustard are made of 72% dietary fiber, 17% sugar and 12% starch, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Both yellow mustard and soy flour are high in dietary fiber. Soy flour has 300% more dietary fiber than yellow mustard - yellow mustard has 4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Yellow mustard has 9.1 times less sugar than soy flour - yellow mustard has 0.92g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 12 times more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Yellow mustard has 5 times less saturated fat than soy flour - yellow mustard has 0.21g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Both yellow mustard and soy flour are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin C

Yellow mustard and soy flour contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Yellow mustard and soy flour contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Yellow mustard and soy flour contain similar amounts of Vitamin E - yellow mustard has 0.36mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Yellow mustard and soy flour contain similar amounts of Vitamin K - yellow mustard 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, niacin, pantothenic acid, Vitamin B6 and folate.

Soy Flour Yellow Mustard
Thiamin 1.088 MG 0.177 MG
Riboflavin 0.28 MG 0.07 MG
Niacin 2.95 MG 0.565 MG
Pantothenic acid 1.55 MG 0.254 MG
Vitamin B6 1.05 MG 0.07 MG
Folate 289 UG 7 UG

Minerals

calcium

Both yellow mustard and soy flour are high in calcium. Soy flour has 352% more calcium than yellow mustard - yellow mustard has 63mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 409% more iron than yellow mustard - yellow mustard has 1.6mg 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 12 times more potassium than yellow mustard - yellow mustard has 152mg 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 Yellow Mustard
beta-carotene 24 UG 51 UG
alpha-carotene ~ 1 UG
lutein + zeaxanthin ~ 113 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Yellow Mustard
alpha linoleic acid 0.555 G 0.374 G
Total 0.555 G 0.374 G

omega 6s

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

Soy Flour Yellow Mustard
other omega 6 ~ 0.01 G
linoleic acid 3.66 G 0.363 G
Total 3.66 G 0.373 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 Yellow Mustard .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Yellow Mustard (Mustard, prepared, yellow) .

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FAQ

Does yellow mustard or soy flour contain more calories in 100 grams?
Soy flour is high in calories and yellow mustard has 80% less calories than soy flour - yellow mustard has 60 calories in 100g and soy flour has 372 calories.

Is yellow mustard or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 12 times more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and soy flour has 49.8g of protein.

Does yellow mustard or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and yellow mustard has 80% fewer carbohydrates than soy flour - yellow mustard has 5.8g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in yellow mustard are made of 70% dietary fiber, 20% sugar and 10% starch, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does yellow mustard or soy flour contain more calcium?
Both yellow mustard and soy flour are high in calcium. Soy flour has 350% more calcium than yellow mustard - yellow mustard has 63mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does yellow mustard or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 410% more iron than yellow mustard - yellow mustard has 1.6mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does yellow mustard or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 12 times more potassium than yellow mustard - yellow mustard has 152mg of potassium in 100 grams and soy flour has 2090mg of potassium.