Soy Flour vs. Spinach
Nutrition comparison of Soy Flour and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and spinach:
- Both spinach and soy flour are high in calcium, dietary fiber, iron and potassium.
- Soy flour has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Soy flour is an excellent source of protein.
- Spinach has 19.4 times less saturated fat than soy flour.
- Spinach has 21.2 times less sugar than soy flour.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and spinach has 94% less calories than soy flour - spinach has 23 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is heavier in protein, lighter in carbs and heavier in fat compared to spinach per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Spinach | |
|---|---|---|
| Protein | 50% | 40% |
| Carbohydrates | 31% | 49% |
| Fat | 20% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and spinach has 88% less carbohydrates than soy flour - spinach has 3.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both spinach and soy flour are high in dietary fiber. Soy flour has 627% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Spinach has 21.2 times less sugar than soy flour - spinach has 0.42g 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 16 times more protein than spinach - spinach has 2.9g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Spinach has 19.4 times less saturated fat than soy flour - spinach has 0.06g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than soy flour - spinach has 28.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 233 times more Vitamin A than soy flour - spinach has 469ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Spinach has 269% more Vitamin E than soy flour - spinach has 2mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 122 times more Vitamin K than soy flour - spinach has 482.9ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid and Vitamin B6. Both soy flour and spinach contain significant amounts of riboflavin and folate.
| Soy Flour | Spinach | |
|---|---|---|
| Thiamin | 1.088 MG | 0.078 MG |
| Riboflavin | 0.28 MG | 0.189 MG |
| Niacin | 2.95 MG | 0.724 MG |
| Pantothenic acid | 1.55 MG | 0.065 MG |
| Vitamin B6 | 1.05 MG | 0.195 MG |
| Folate | 289 UG | 194 UG |
Minerals
calcium
Both spinach and soy flour are high in calcium. Soy flour has 188% more calcium than spinach - spinach has 99mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both spinach and soy flour are high in iron. Soy flour has 203% more iron than spinach - spinach has 2.7mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both spinach and soy flour are high in potassium. Soy flour has 275% more potassium than spinach - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 24 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Soy Flour | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.138 G |
| Total | 0.555 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than spinach per 100 grams.
| Soy Flour | Spinach | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 0.026 G |
| Total | 3.685 G | 0.026 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.
Soy Flour g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or soy flour contain more calories in 100 grams?Soy flour is high in calories and spinach has 90% less calories than soy flour - spinach has 23 calories in 100g and soy flour has 372 calories.
Is spinach or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 16 times more protein than spinach - spinach has 2.9g of protein per 100 grams and soy flour has 49.8g of protein.
Does spinach or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and spinach has 90% fewer carbohydrates than soy flour - spinach has 3.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does spinach or soy flour contain more calcium?
Both spinach and soy flour are high in calcium. Soy flour has 190% more calcium than spinach - spinach has 99mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does spinach or soy flour contain more iron?
Both spinach and soy flour are high in iron. Soy flour has 200% more iron than spinach - spinach has 2.7mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does spinach or soy flour contain more potassium?
Both spinach and soy flour are high in potassium. Soy flour has 280% more potassium than spinach - spinach has 558mg of potassium in 100 grams and soy flour has 2090mg of potassium.